Syatt Fitness: The Week in Review (7/20/2014)

Coexist-Jews-and-Muslims

With tensions rising and danger escalating in the middle east, this past week has been terribly sad for everyone involved. 

As a staunch supporter of positive interfaith relationships, I want to express my condolences to the friends and family of all those who have passed. 

I also want to encourage you to, above all, show your support for peace.

I’m sure your social media feeds have been filled, as mine have, with radical view points from both parties.

I implore you to resist these extremist attitudes and to, instead, keep an open mind and encourage amicable dialogue for all.

As an Israeli with close Palestinian friends, I firmly believe the only way to promote peace for everyone must begin with an open dialogue that facilitates the overarching goal of coexistence. 

Separately we will continue to see violence and unrest…

Together we can create a thriving society that facilitates the harmony and well-being of both peoples.

With that being said, I’ll leave you to enjoy this installment of The Week in Review.

In peace,

-J

Articles By Jordan

Steve Bergeron and I are opening a brand new gym in Boston!

Training the Round Back Deadlift

Daily Strength Lesson’s

Monday’s Strength Lesson:The harder you work, the luckier you get.

This quote has seriously resonated with me ever since the first day I heard it. It’s largely influenced the way I approach not just work but life in general. 

It’s for this reason I couldn’t possibly be more excited to work alongside Steve Bergeron at our brand new AMP Fitness.

Steve is unquestionably one of the hardest workers I’ve ever met and, for this reason alone, I have no doubt we’re going to be very, very, lucky.

Here’s to starting a ridiculously huge adventure, working way too hard, and getting lucky with one of the best guys I know (yes – I did mean for that to sound a little dirty).

 

Tuesday’s Strength Lesson: Save targeted core training for the end of your workout

Variations of the question, “When should I train my abs?!” permeate the fitness industry and for every 2 coaches there’s at least 3 different opinions. 

Personally, I prefer to hold off on targeted core training until the very end of the training session.

But why?

Well, there’s a host of reasons far beyond the scope of this lone post but to name two of my foremost reasons:

1) If you’re training properly, odds are you’re starting your training session with big compound movements like variations of squats, deadlifts, presses, and other movements of the sort. That being the case, those movements require a *HUGE* amount of core stability and essentially function as non-targeted core training exercises. In other words – these drills ARE training your core!

2) Going off of the above point, if you were to fatigue your core muscles prior to lifting heavy loads in big, compound movements, your technique is more likely to breakdown and possibly increase the risk of injury.

Your takeaway?

Save targeted core training (planks, leg raises, sit-ups, etc) for the tail-end of your training session *after* you’ve lifted heavy and got the “big stuff” out of the way.

 

Wednesday’s Strength Lesson: Time to pony up and get your short-shorts & headbands on because today is Sample Workout Wednesday!

Below is an advanced lower-body strength training session with an emphasis on improving speed, power, and rate of force development. 

1) High Box Jump: 3 x 4

2) Alternating Lateral Heidens: 3 x 3/side

3) Speed Conventional Deadlifts: 8 x 2 @ 65%1RM —> Rest = 30sec btw sets

4a) HEAVY Prowler Sprint: 6 x 20yds
4b) Reverse Crunch: 6 x 4

 

Thursday’s Strength Lesson: From now on Chin-Ups shall be called Chest-Ups. No exceptions.

Why the sudden name-change?

Because if you’re only getting your chin slightly above the bar (or worse, barely touching the bar with your chin) then you aren’t getting the most bang for your buck.

If you really want to get the most out of your chin-ups then, instead of aiming to get your chin above the bar, I want you to try to hit the bar with your chest.

Not only will this promote better posture and overall movement, it also increases total range of motion which uses more muscle and leads greater improvements in both strength and hypertrophy.

Wanna git ur #GainZ?

Fight the good fight and nix chin-ups from your vocabulary.

From now on we’re doing Chest-Ups!

 

Friday’s Strength Lesson:Even if you’re on the right track…you’ll get run over if you just sit there.

Recommended Reading

  1. The New Rules of IIFYM via Mike Samuels
  2. The Not-So Ugly Truth About Gluten via Tc Luoma
  3. Steve Bergeron and I are opening a brand new gym in Boston! via Syatt Fitness
  4. A New Approach to Density Training via Tyler English
  5. Do More than “Just Squat” via Bret Contreras
  6. What Every Personal Trainer Should Know via Tony Gentilcore
  7. Laxity Does Not Mean Instability via Mike Reinold
  8. 5 Ways to Successfully Swing a Kettlebell via Stacey Veronica Schaedler
  9. Training the Round Back Deadlift via Syatt Fitness
  10. Pop Tarts and Beauty Queens: It’s Time for a Reality Check via Scott Tousignant
  11. 7 Recent Food Epiphanies that Set Me Free via Molly Galbraith
  12. Does Stretching Actually Change Muscle Length? via Chris Beardsley
  13. The Cardio Fat Loss Plan via Chris Eric Martinez
  14. Jen Selter: You Love Her Butt But Should You Listen to Her Fitness Advice? via Jen Sinkler
  15. Random Stuff I Learned from 30 Years of Bodybuilding via Tom Venuto






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