What does (31X1) mean?
Tempo training? Essentially, “tempo” in weight training refers to the speed that you lift the weight and how quickly you lower the weight. Tempo is typically shown as a 3 or 4 digit number, with each number referring to the speed at which part of the exercise should be performed. First number: The first number refers to the speed of the lowering phase of a movement. Example (31X1) = 3 seconds lowering the weight. In the example of a bench press, you will lower the weight for 3 seconds Second number: The second number refers to time in the bottom of the lift. Example (31X1) = 1 seconds holding the weight at the bottom. In the example of a bench press, you will hold the weight just above the chest for 1 second. Third number: The third number refers to the speed of the upward phase of a movement. Example…
No gym over the holidays…what to do?
Sticking to a fitness routine “this-time-of-year” can be challenging. Here are a few simple, yet challenging workouts that require little to no equipment and limited space. WORKOUT 1 Set 1: 50 reps of each movement then 90 seconds rest Set 2: 40 reps of each movement then 75 seconds rest Set 3: 30 reps of each movement then 60 seconds rest Set 4: 20 reps of each movement then 45 seconds rest Set 5: 10 reps of each movement then done Lunges Push ups Sit-ups Skip rope revolutions WORKOUT 2 5 rounds for time 50 air squats 100 skip rope WORKOUT 3 21 reps of each followed by, 15 reps of each followed by, 9 reps of each Thrusters (use broom or ski poles or x mas tree) Push ups WORKOUT 4 “twelve days of xmas” Bear crawl (10 yards) Push ups Sit-ups Burpees Jumping jacks Walking lunges Air squats…
Time to forecast our success
It’s that time of year again! That time of reflection and making resolutions. Now, I’m not a big believer that one month or one day makes any real change, especially at midnight with a few drinks under the belt (see last years resolution). Did you quit smoking for good, stop drinking permanently or commit to a fitness program? We are in a constant state of change and with enough planning, accountability, encouragement and knowledge we live in a constant state of positive growth. To create positive growth we need to set specific, measurable goals that are attainable. Weather our goals are fitness related, family related, or financially driven they all make up who we are and where we go. The goals we create will determine daily decisions and keep us moving towards positive change. Always keep moving towards positive growth.
Product review- STR/KE MVMNT intervals
Last week I had the pleasure of “breaking-in” a new pair of training shoes from STR/KE MVMNT called the interval. The intervals comes in a variety of colors and sizes to fit everyone. If you like to stand out? The burnt lemon and coral are sure to draw attention. One of my favorite features is the “Pleasure pocket”. It’s a simple pocket on top of the shoe tongue, you can tuck in the laces and avoid any tripping during high intensity workouts. These local guys have produced an ultra-lightweight, cross-trainer for running, lifting, skipping and just about anything you can throw at them. After training in the intervals the past few weeks, I am super impressed with the lightweight feel and stability they provide. They are light enough to feel minimalist but stable enough to feel supported during plyo training. Not only have they performed well in the gym,…