Category: Strength Challenge

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LatsOn Strength Challenge

I am doing the LatsOn Strength Challenge next week

And this is how I am preparing :

DATE : Thursday Jan 16th

Power Cleans

Bench Press x 3 reps
– super set with –
Push Up x AMRAP

Squat

3 rep ‘practice’ – Long Rest + focus on tension & technique –

UPDATE

This is how it turned out ….

3 REP MAX – SQUAT

Kaz – Double 24kg KB ‘Bottoms Up’

Tyler – Double 28kg KB ‘Bottoms Up’

Martin – Back Squat @ 205lbs

THE PUSH UPS

FARMERS CARRY

…. 4 minutes of us walking in circles ….

… with heavy weights!

Kaz @ Double 32kg

Tyler @ Double 32kg

Martin @ Double 36kg

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Why everyone should Train HardStyle

What is HardStyle?

  • Hardstyle is a bend of aspects form martial arts and weightlifting.

Who uses martial arts? – Warriors.

Who lifts weights? – Strong people.

Hardstyle thus creates Strong Warriors.

Why is Hardstyle valuable for training Warriors?

  • Warriors cannot take days off. They must be ready for anything, anytime.
  • Warriors cannot take time off because they are too tired from their workout. They cannot tell their opponent to come back later. In fact a smart adversary will use momentary weakness to gain the advantage. This is unacceptable.

But how can a Warrior continue to progress their performance goals without deleteriously affecting the day-to-day requirements of a Warrior?

The answer is “Tactical Training / Tactical Programming”

What is Tactical Programming?

  • Performance oriented workouts that stress the body enough to elicit adaptation. What is ‘enough’ depends on one’s ability to recover, how much stress they are under as well as the fitness demands of their daily activities.

Training Vs. Exercising

  • Exercise fulfills an immediate need and promotes general health.
  • Training takes time – it is the process of achieving a performance goal.

The Training Process

  • Requires you know yourself / your goals
  • Requires you to know certain principles of adaptation
  • Requires Focus, Determination, Perseverance & Trust

Who would you want to teach you how to fight: the professional MMA fighter G.S.P. or Richard Simmons?

The answer is obvious : the Professional fighter.

  • Therefore it makes sense to have a professional in charge of your training.
  • You can try and do it on your own, but you might end up just exercising like Richard Simmons….

StrongFirst

  • is a School of Strength, consisting of Professional Coaches and Athletes who use the Hardstyle approach to training and follow “Tactical Programming” which allows you to progress your performance goals without sacrificing days off for recovery.

StrongFirst is not just about using Kettlebell’s – and it’s not just about creating the greatest amount of force, but about applying those forces in proper, efficient and intelligent ways.

Sleep well, Eat well, Trust your coach, Trust in Hardstyle and be consistent.

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Strength Challenge 4 Week Prep-Program

LatsOn STRENGTH CHALLENGE
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> The point of this Training Program is to peak one’s performance in the 3 rep Squat, max rep Push Up and timed Farmers Carry.

> An Athlete following this program will do these 3 exercises, 3 times a week.

Here is the program that will have your strength peaking by the end of the month

  • Keep in mind that everybody responds to exercise differently, what may be enough for some may not be enough for others
  • Listen to your body! Use subjective feedback / “Rate of Perceived Exertion” (RPE)  – this is an effective guide for tracking progress.

Week 1

Day 1

1 rep Squat Weight Ladder up to 2nd attempt weight + 5 rep weight ladder up to heaviest (3-4 sets each)

Push Up Ladder up to Max Reps @ 60 sec rest.(5-7 sets)

Carry – Tabata @ lighter than test weight

+ 2-3 sets of ‘Accessory’ work

Day 2

3 rep Squat @ 1st attempt weight  (5 sets)

Push Up Ladder down from Max Reps @ 60 sec rest (5 sets)

Pause Deadlift @ Farmers Carry test weight x 3 reps (5 sets)

+ 2-3 sets of ‘Accessory’ work

Day 3

Squat Weight Ladder up to 2nd attempt weight x 1-3 reps (3-5 sets)
(* if feeling good, try out a maximal attempt)

Push Up sets around Max Reps @ 2-3 minutes rest (3-5 sets)

Light Farmers Carry, use multiple positions x 4 minutes

+ 2-3 sets of ‘Accessory’ work

<><><><><>

Week 2

Day 1

1 rep Squat Weight Ladder up to 1nd attempt weight + 5 rep weight ladder up to heaviest (3-4 sets each)

Push Up Ladder up to Max Reps @ 50 sec rest. (5-6 sets)

Carry – Tabata @ lighter than test weight

+ 2-3 sets of ‘Accessory’ work

Day 2

3 rep Squat @ 1st attempt weight (5 sets)

Push Up Ladder down from Max Reps @ 50 sec rest (5 sets)

Pause Deadlift @ Farmers Carry test weight x 5 reps (3-5 sets)

+ 2-3 sets of ‘Accessory’ work

Day 3

Squat Weight Ladder up to 2nd attempt weight x 1-3 reps (5 sets)

Push Up sets around Max Reps @ 2-3 minutes rest (3-5 sets)

Light Farmers Carry, use multiple positions x 4 minutes

+ 2-3 sets of ‘Accessory’ work

<><><><><>

Week 3

Day 1

2 rep Squat Weight Ladder up to 1nd attempt weight + 5 rep weight ladder up to heaviest (3sets/2sets)

Push Up Ladder up to Max Reps @ 40 sec rest. (5 sets)

Carry – Tabata @ lighter than test weight

– NO Accessory! (Rest / Visualize / reduce fatigue – except if Beginner)

Day 2

3 rep Squat @ 1st attempt weight (5 sets)

Push Up Ladder down from Max Reps @ 40 sec rest (5 sets)

Pause Deadlift @ Farmers Carry test weight x 3 reps (3-5 sets)

– NO Accessory! (Rest / Visualize / reduce fatigue – except if Beginner)

Day 3

Squat Weight Ladder up to 1st attempt weight x 1-3 reps (3-5 sets)

Push Up sets around Max Reps @ 2-3 minutes rest (3-5 sets)

Light Farmers Carry, use multiple positions x 4 minutes

– NO Accessory (Rest / Visualize / reduce fatigue – except if Beginner)

<><><><><>

Week 4

Day 1

1 rep Squat Weight Ladder up to 1nd attempt weight + 3 rep weight ladder up to heaviest 5 rep max (3 sets each)

Push Up sets around Max Reps @ 2-3 minutes rest (3 sets)

Pause Deadlift @ Farmers Carry test weight x 5 reps (3 sets)

– NO Accessory! (Rest / Visualize / reduce fatigue)

Day 2

3 rep Squat @ lighter than 1st attempt weight (3 sets)

Push Up sets around Max Reps @ 2-3 minutes rest (3 sets)

Tabata Plank

– NO Accessory! (Rest / Visualize / reduce fatigue)

>>>>>>>>> At Least 2 days Rest Needed Before Testing <<<<<<<<

Day 3 (2 days later) = TESTING!

3 Rep Max

Push Up Max

Farmer Carry Time

=================================================

I encourage everyone to try this out. Tell your friends, see if people at your gym with try it out too. This Challenge is a fantastic workout as well!

Post your Scores in the comments.

Or,

Send them to me directly at colangelo.mart@gmail.com

Question on Testing Protocol and Technique see : http://martincolangelo.com/about-2/latson-training-strength-challenge/

*SPECIAL*
(for those who made it this far) This is an EXCEL version of the program above, as well as my own personal Training Program for the next couple months.  Look back at this link in a couple months, I will update this document as I figure out my programming for 2019 – as well as add many other trial programs I will have going throughout the year.

Looking forward to finishing this year Strong, and starting the New Year with clear intentions.

My best to you all,

Martin Colangelo

“The Better Movement Specialist”

Brought to you by:

 

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LatsOn Training: STRENGTH CHALLENGE

A Strength Challenge all our own!?!

  • For those of you who do not know what the TACTICAL STRENGTH CHALLENGE is, find our here.

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L.S.C = LatsOn Strength Challenge

GOALS:

To help promote a healthy and strong lifestyle

To encourage community involvement

To challenge your conceptions of ‘fitness’

To physically prepare you for life (as well as balance out your training for the TSC!)

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Here are the 3 Challenges >

Challenge 1

> 3RM Squat

– in Gym with coffee from Eh Coffee

– judged by weight

– tests lower body max strength

Challenge 2

> Max rep ‘Perfect’ Push up

– outside

Beginner – Dowel on back

Advanced – 10lbs or 25lbs plate on back

Elite – 55lbs plate on back

– tests max upper body strength

Challenge 3

> Farmers Carry: weight for time.

– outside / bike path

Beginner – Dbl 12/16kg

Advanced – Dbl 20/24kg

Elite – Dbl 40kg

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PURPOSE:

@LATSON we  feel very strongly about the TSC because the exercises selection includes some of the most challenging, but also the most rewarding movements.

Furthermore, LatsOn Training has been the only location in Ontario to Host the TSC …. so it is literally up to us to spread the word.

Increasing the popularity of the TSC will mean stronger/faster and longer living Torontonians!

HOWEVER,

You cannot train only 3 exercises all the time … your body and your mind needs variation.

PLUS, those 3 exercises (Deadlift, Pull up and Snatch) are big and scary and most people don’t know how to do them correctly….

SO,

To fulfill these two needs, namely I) increase variation and II) decrease ‘technical’ difficultly (without sacrificing the high standards on form that we have @LatsOn)

– Therefore MORE people can readily perform in this event!

What the L.S.C will prepare you for:

  • As opposed to the TSC which was designed to test and prepare the abilities of military personnel and enforcement (police) officers, the LSC is designed to allow anyone, from the general population to more advanced lifters, to test your ability to;
    • a) produce raw power in your Upper and Lower Body, and
    • b) test how functional your cardio-vascular system is – all in an safe and fun environment! YEA!

============================

To ensure safety as well as the efficacy of this challenge there are a few RULES we need to follow:

============================

RULES!

*** NEUTRAL SPINE MUST BE MAINTAINED AT ALL TIMES DURING ALL EXERCISES***

SQUAT Rules:

  • KB must remain at chin level
  • Elbow must not touch lower body

* test of: full body power production  & nervous system strength

PUSH UP Rules:

  • Must lock out elbows at the top + split second pause before continuing
  • Must get chest must touch the floor

*test of: upper body strength & core efficiency

CARRY Rules:

  • Weights must be controlled / minimal swaying
  • Tempo must be controlled

*test of: efficiency of heart and lungs to transfer blood to muscles (cardio-vascular ability)

We are less concerned with NUMBERS (weights, reps, sets),- as we are concerned with your ability to SUSTAIN QUALITY MOVEMENT.

This is because—

> Quality will ensure Longevity <

 

Brought to you by:

Stay Strong my friends!

 

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TSC – Tactical Strength Challenge

ON OCTOBER 28, 2017….

Will Host The:

TACTICAL STRENGTH CHALLENGE

  1. What is it?
  2. How do I prepare?
  3. How do I register?

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1) What is it?

The TSC is a WORLD WIDE event,
Held at various local facilities,
Hosted by Certified STRONGFIRST instructors.

“The Tactical Strength Challenge began in 2002 when StrongFirst’s founder and Chairman, Pavel Tsatsouline, created it to help military and law enforcement personnel with their preparation for the physical demands of their duty. But what made the TSC so popular is that it brings out the perfect blend of strength and conditioning for all individuals—regardless of background, profession, gender, or size.”


– There Are Three Events –

1 > MAX Deadlift <

2 > MAX REP/TIME Pullup / Hang <

3 > as many SNATCHES as possible in 5 MINUTES <

 

*Results are Posted and Ranked Internationally*

 

Want to test your mettle in a safe and encouraging environment?

===============================================

 

2) How should I prepare?

There are many workouts and protocols out there that claim to make you bigger, stronger, etc…

But what is little focused on however, is how to peak performance.

The human body needs time to recover after intense training – often much more time than one thinks.

And since doing nothing is NOT an option –

– you must continue your technique practice and monitor your energy levels closely for a few days prior to competition day.

Testing yourself on near-maximal attempts should be done only if necessary, and should be done well in advance of competition day (8-12 weeks).

Here is what LatsOn Training is offering as a Preparation Program:

*TSC-Prep Program (1 month preview)

**Stay tuned to our FaceBook Page to see WEEKLY programming updates

PLUS….

***TSC PREPARATION CLASSES

for those who want to train with like minded people

and receive positive feed back on their technique.

$25 a session for non-members

contact us to check class times:

163 Sterling avenue

Unit 143, Toronto, On

M6P 0A1

647 300 0141

 

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3) How do I register?

 

Register HERE –  if you sign up before August 15th and you will receive a FREE TSC T-shirt!

*nota bene:

$$$ THEY WILL CHARGE YOU IN AMERICAN CURRENCY $$$

 

That’s all for now,

Stay Strong