Syatt Fitness: The Week In Review (1/25/2014)

kettlebell

Since I got back to Boston and started coaching at TPS I’ve gone back to my fitness roots and have been training with kettlebells non-stop. I’m actually not sure if you know this (I don’t recall mentioning it before) but I first began training with kettlebells at 16-years old and immediately fell in love with the RKC style of training.

Once I got to college, though, Powerlifting took over my life and I didn’t have much time – nor the resources – to devote to kettlebell training.

Now that I’m coaching at TPS – one of the most well-equipped facilities with arguably the largest assortment of kettlebells in the north east – I plan on using kettlebells extensively.

Don’t get me wrong…the majority of my training will utilize the barbell but my warm-ups and accessory work will be dominated by the wrought iron cannon balls with handles.

I’m excited to see how this training pans out for my next meet (probably sometime in April or May) and am extremely confident – maybe too confident – that it will simultaneously help to improve my strength and overall general health & well-being.

I’ll be documenting my training and taping lot’s of my personal favorite kettlebell drills so keep an eye out and let me know if you have any specific questions, comments, or suggestions.

In the meantime, let’s get to this installment of The Week In Review!

Articles By Jordan

How to Succeed as a Powerlifter: An Interview with Jordan Syatt

A Simple Exercise to Help You Build a Bodacious Booty

Daily Strength Lesson’s

Monday’s Strength Lesson: Here’s a quick and easy to tip to help improve your strength:

Focus on moving the barbell (or whatever the implement is) as fast as humanly possible.

Don’t understand how moving fast can increase your strength? Take a gander at this…

The equation for for Force looks like this: Force (F) = Mass (M) x Acceleration (A), right?

Right.

As you can see, in order to produce more force we can either:

a) Increase an objects mass
and/or
b) Increase the acceleration at which we move an object

Obviously this a rudimentary outline of how this translates to weight lifting but, suffice to say, if you want to produce more force you can do so by increasing your acceleration.

Be like Ricky Bobby – go fast! And remember, if you ain’t first, you’re last.

 

Tuesday’s Strength Lesson: For the love of god, stop exercising on wobbly, unstable surfaces.

Not only is it *extremely* dangerous but most unstable surface training (especially things like squatting on a bosu ball) is utterly useless.

Some people call it “functional training” but when was the last time you’ve ever walked around on an unstable surface, like a bosu ball, in everyday life?

Exactly.

Whatever constitutes *functional* training will differ with each individual and their goals, but it’s important to keep in mind that unstable surface training is NOT functional unless you plan on taking up a career in the circus…in which case, by all means, continue with the unstable surface training.

There are plenty of myths and fallacies floating around about the importance of training on unstable surfaces so for more accurate information take a gander at this short article —-> Why Functional Balance Training Isn’t So Functional

 

Wednesday’s Strength Lesson: Want an effective upper body workout for today designed to increase your strength and overall level of awesomeness?

Here’s my training session planned for later today. Give it a shot and let me know what you think.

1) Bench Press with 2sec Pause on Chest: 4 x 3

2) [Weighted] Dips: 3 x 5

3) Chest Supported Row with Pause on Chest: 4 x 6

4a) [Weighted] Wide Neutral-Grip Chin-Ups: 3 x 10

4b) [Weighted] Feet Elevated Single-Leg Push-Ups: 3 x 12

5) TRX Face Pull//Rear Delt Raise: 2 x 15//15

 

Thursday’s Strength Lesson: When Squatting you want to keep your chest up and torso as vertical as possible.

Often times, though, trainee’s have a tendency to pitch forward and let their chest become nearly parallel with the ground, turning the lift into a pseudo-goodmorning.

There are a variety of reasons as to why this happens but, to name a few:

1) Poor kinesthetic awareness
2) Insufficient thoracic mobility
3) Insufficient ankle dorsiflexion
4) Excessive Forward weight shift onto the toes.

Want to learn how to fix each of these issues and dramatically improve your squat pattern? Watch this short video for all the dirty details
—-> Stop Substituting Forward Lean for Squat Depth

 

Friday’s Strength Lesson: “To share your weakness is to make yourself vulnerable; to make yourself vulnerable is to show your strength.”

Recommended Reading

  1. Why I Cannot Abide “Clean Eating” and Psuedoscientific Nutrition Claims via Fitter Liz
  2. The Real Association Between Butter and Heart Disease via Dietdoctor.com
  3. What the Science Really Says About Post-Workout Protein for Muscle Growth via Armi LeggeAlan Aragon, & Brad Schoenfeld
  4. Can You Have a Rotator Cuff Tear and No Symptoms? via Mike Reinold
  5. Identifying Hip Internal Rotation Range of Motion via Miguel Aragoncillo
  6. 11 Reasons People Think Calories Don’t Count – And Why They’re Wrong via Armi Legge
  7. Is Thoracic Spine Extension Work Necessary? via Eric Schoenberg
  8. Front Squat Benefits and Technique via Tony Gentilcore
  9. Vitamin D and Bone Mineral Density via Examine.com
  10. Top 10 Chiropractic Studies of 2013 via Science-Based Medicine
  11. How Long Should it Take to See Muscle Definition? via Jon-Erik Kawamoto and Lee Boyce
  12. How to Succeed as a Powerlifter: An Interview with Jordan Syatt via Andrew Kirby
  13. Cues for Personal Trainers via Personal Trainer Development Center
  14. Weighing the Risks: How Weekend Athletics Can Ruin Your Gainz via JC Deen
  15. A Simple Exercise to Help You Build a Bodacious Booty via Syatt Fitness






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