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." Make an honest assessment of what you know how to do.If you have serious gaps, like you don t know how tosquat and deadlift, take care of that first.Try to learn a newlift or a new sport at least once every few months." Finally, after making these two assessments, reviewthe articles and training programs that mean a lot to you.Challenge yourself to not only master these programs, butto improve upon them.Oh, and if I m wrong, I ll eat my words.It seems if I mixsour cream with yogurt. PVC and PresuppositionsI recently started a new job at a high school.In my firstfew minutes on the job, it all made sense.What madesense? The reason people are herded to the treadmills,steppers and cycles for twenty minutes to warm up; the longstretching periods where hyperflexible Barbies stretchbeyond what anything in real life could ever demand; thewhistle blowing coach who announces, Two laps! You see, class had started for me for the first time ina decade.Taking roll ate up about a minute and I was leftwith an hour and twenty minutes to eat up time with sixty-five students.Sure, half the class were varsity footballplayers with years of perfect technical training and a wealthof knowledge about all the particulars of lifting and training.At least, that s what I was lead to believe.But what about the freshman girls who were also inthe class, and the ten international students who were onexchange and spoke as much English as I spoke Korean,Croatian, Japanese or Chinese?In that moment, nothing would ve been easier than tohave them all lumber away for a few laps of joint crushingand fast-twitch-fiber-sapping jogging, followed by a half-hour of injury-inducing overstretching.It would ve been soeasy.Six weeks later, I walked into the same room.On thisday, all the students were holding four-to-six-foot lengths ofPVC pipe.The room looked like a scene from Revenge ofthe Sith, except, you know, interesting.Nobody, however, will practice their light saber skills.That is being punished.Being punished is bad.After roll call, Sticks up! The whole room grabs thePVC pipes with a snatch grip and everybody does threesets of eight in the overhead squat.The Down on a knee! command orders the class into a hip-flexor stretch. Up position! readies everyone for push-ups,clapping push-ups or push-ups with feet elevated on a box.Again, three sets of eight before we move on to pull-ups(three sets of eight) and medicine ball abdominal throws(one set of twenty-five).Ten minutes after taking roll, we have a class of sixty-five warmed up and ready to go.This, my friends, is thewarm-up.It s more work than most of my athletes usually doduring their practice sessions.Now, we begin!Great, you might say, but how will the organization ofsome high school weightlifting classes help me? I have asimple, albeit clichéd, answer: paradigm shift.Let me justsay this: Having a roomful of people stare you in the eyewith a look that says, Okay, what s next? makes youreconsider everything you know about strength training.The world-changing paradigm shift: I realized certainaspects of my training are comfortable.Certainly, they arehard; no question about that.Pulling a loaded sled with a150-pound backpack while holding two 100-pounddumbbells is hard.Just getting the stuff going is one stepfrom sticking your hand in magma.Yes, it s hard, but I became very comfortable with mypresuppositions.(My toilet paper with the big word of theday printed on the sheets comes in very handy at times.) Here are some of my presuppositions.1.When we move from the front squat to an upper-body exercise, the athlete will have an incrediblecardiovascular hit.My athletes: What s a front squat?2.The snatch and clean and jerk are both essentiallifts and fundamental to athletic success.My athletes: What?3.The athlete needs to eat fiber and protein at everymeal and supplement with fish oil capsules.My athletes: Coach, what foods have protein? Icouldn t find any on the side of the bag.Folks, I m telling you, this is the reason your personaltrainer tosses you on a treadmill, makes you do theabductor/adductor leg machine, and insists on twentyminutes of stretching before and after anything you do.There s a lot of teaching that needs to go on before you caneven begin to train.Yet, both the coach and the athlete wantresults now, not some basic beginner-level introductory BSthey re well past because, well, damn it, they re special!What I d like to challenge you to do is to beginrethinking your presuppositions.On the internet, you canliterally scan hundreds of articles in a few minutes and lookat dozens of workouts and training ideas.How do you applythese ideas? I have three areas I want you to address:" How do you approach learning a new lift, exerciseor sport?" How do you gauge the intensity of all your training?" When we talk about nutrition, do you thinksupplements, diet and food or is whatever set before you what you ll consume?Let s look at a typical workout from my facility.Warm-upOverhead Squat (with PVC pipe): 3 sets of 8Hip-flexor StretchPush-ups: 3 sets of 8Medicine Ball Ab Throws: 1 set of 25Pull-ups: 3 sets of 8A minute or so to stretch anything tightFor timeDumbbell Squats, 10 repsSwings (with the same dumbbell), 10 repsDumbbell Squats, 10 repsSwings, 10 repsDumbbell Squats, 10 repsSwings, 10 repsWorkoutFront Squats with ChainsBench Press with ChainsPull-upsBox Jumps (a variety of boxes used)DeadliftsWe do these in conga-line style; one athlete starts atthe front squat, then over to the bench, then pull-ups, thenbox jumps, then, finally, deadlifts.Once the first athletefinishes the front squats, the second starts front squatting,then follows the first athlete through the workout.The reps are: ten, nine, eight, seven, six, five, four,three, two, one.We have five squat stations, five benchstations, seven places for pull-ups, about twelve boxes, and nine deadlift options.The front squats and bench pressesare loaded up to ninety-five (not including chains) on theheaviest station and the heaviest deadlift bar is 185 [ Pobierz caÅ‚ość w formacie PDF ]
zanotowane.pl doc.pisz.pl pdf.pisz.pl centka.pev.pl
." Make an honest assessment of what you know how to do.If you have serious gaps, like you don t know how tosquat and deadlift, take care of that first.Try to learn a newlift or a new sport at least once every few months." Finally, after making these two assessments, reviewthe articles and training programs that mean a lot to you.Challenge yourself to not only master these programs, butto improve upon them.Oh, and if I m wrong, I ll eat my words.It seems if I mixsour cream with yogurt. PVC and PresuppositionsI recently started a new job at a high school.In my firstfew minutes on the job, it all made sense.What madesense? The reason people are herded to the treadmills,steppers and cycles for twenty minutes to warm up; the longstretching periods where hyperflexible Barbies stretchbeyond what anything in real life could ever demand; thewhistle blowing coach who announces, Two laps! You see, class had started for me for the first time ina decade.Taking roll ate up about a minute and I was leftwith an hour and twenty minutes to eat up time with sixty-five students.Sure, half the class were varsity footballplayers with years of perfect technical training and a wealthof knowledge about all the particulars of lifting and training.At least, that s what I was lead to believe.But what about the freshman girls who were also inthe class, and the ten international students who were onexchange and spoke as much English as I spoke Korean,Croatian, Japanese or Chinese?In that moment, nothing would ve been easier than tohave them all lumber away for a few laps of joint crushingand fast-twitch-fiber-sapping jogging, followed by a half-hour of injury-inducing overstretching.It would ve been soeasy.Six weeks later, I walked into the same room.On thisday, all the students were holding four-to-six-foot lengths ofPVC pipe.The room looked like a scene from Revenge ofthe Sith, except, you know, interesting.Nobody, however, will practice their light saber skills.That is being punished.Being punished is bad.After roll call, Sticks up! The whole room grabs thePVC pipes with a snatch grip and everybody does threesets of eight in the overhead squat.The Down on a knee! command orders the class into a hip-flexor stretch. Up position! readies everyone for push-ups,clapping push-ups or push-ups with feet elevated on a box.Again, three sets of eight before we move on to pull-ups(three sets of eight) and medicine ball abdominal throws(one set of twenty-five).Ten minutes after taking roll, we have a class of sixty-five warmed up and ready to go.This, my friends, is thewarm-up.It s more work than most of my athletes usually doduring their practice sessions.Now, we begin!Great, you might say, but how will the organization ofsome high school weightlifting classes help me? I have asimple, albeit clichéd, answer: paradigm shift.Let me justsay this: Having a roomful of people stare you in the eyewith a look that says, Okay, what s next? makes youreconsider everything you know about strength training.The world-changing paradigm shift: I realized certainaspects of my training are comfortable.Certainly, they arehard; no question about that.Pulling a loaded sled with a150-pound backpack while holding two 100-pounddumbbells is hard.Just getting the stuff going is one stepfrom sticking your hand in magma.Yes, it s hard, but I became very comfortable with mypresuppositions.(My toilet paper with the big word of theday printed on the sheets comes in very handy at times.) Here are some of my presuppositions.1.When we move from the front squat to an upper-body exercise, the athlete will have an incrediblecardiovascular hit.My athletes: What s a front squat?2.The snatch and clean and jerk are both essentiallifts and fundamental to athletic success.My athletes: What?3.The athlete needs to eat fiber and protein at everymeal and supplement with fish oil capsules.My athletes: Coach, what foods have protein? Icouldn t find any on the side of the bag.Folks, I m telling you, this is the reason your personaltrainer tosses you on a treadmill, makes you do theabductor/adductor leg machine, and insists on twentyminutes of stretching before and after anything you do.There s a lot of teaching that needs to go on before you caneven begin to train.Yet, both the coach and the athlete wantresults now, not some basic beginner-level introductory BSthey re well past because, well, damn it, they re special!What I d like to challenge you to do is to beginrethinking your presuppositions.On the internet, you canliterally scan hundreds of articles in a few minutes and lookat dozens of workouts and training ideas.How do you applythese ideas? I have three areas I want you to address:" How do you approach learning a new lift, exerciseor sport?" How do you gauge the intensity of all your training?" When we talk about nutrition, do you thinksupplements, diet and food or is whatever set before you what you ll consume?Let s look at a typical workout from my facility.Warm-upOverhead Squat (with PVC pipe): 3 sets of 8Hip-flexor StretchPush-ups: 3 sets of 8Medicine Ball Ab Throws: 1 set of 25Pull-ups: 3 sets of 8A minute or so to stretch anything tightFor timeDumbbell Squats, 10 repsSwings (with the same dumbbell), 10 repsDumbbell Squats, 10 repsSwings, 10 repsDumbbell Squats, 10 repsSwings, 10 repsWorkoutFront Squats with ChainsBench Press with ChainsPull-upsBox Jumps (a variety of boxes used)DeadliftsWe do these in conga-line style; one athlete starts atthe front squat, then over to the bench, then pull-ups, thenbox jumps, then, finally, deadlifts.Once the first athletefinishes the front squats, the second starts front squatting,then follows the first athlete through the workout.The reps are: ten, nine, eight, seven, six, five, four,three, two, one.We have five squat stations, five benchstations, seven places for pull-ups, about twelve boxes, and nine deadlift options.The front squats and bench pressesare loaded up to ninety-five (not including chains) on theheaviest station and the heaviest deadlift bar is 185 [ Pobierz caÅ‚ość w formacie PDF ]