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4 Week EMOM

A little something to do at home while we are all in isolation

ALL YOU NEED IS 1 KETTLEBELL AND 10 MINUTES

LINK : https://docs.google.com/spreadsheets/u/1/d/e/2PACX-1vRponZZvH6XxEe_p0KNQ6tLX3ukHmje4Y-lLkTB-MVeFAHpViEm4nn9LoGAvuOJSWvwf3-P-mlMIHkN/pubhtml?gid=0&single=true

Fundamental Movements
Deadlift
Clean
Squat
Combo Movements
Deadlift / Clean
Deadlift / Squat
Clean / Squat
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Every Day Movement

One of the best movements to practice every day is transferring from a squat into a plank.

This movement involves:

>>> Squat
>>> Upper body Crawl
>>> Plank / & or / Push Up
>>> Reverse movement – stay low – squat back up to standing & repeat.

This movement takes a bit more effort to perform, but your rate of perceived exertion should not exceed 6 / 10.

Including this movement into your routine will do wonders for maintaining your hip, knee and ankle health / mobility – as well as strengthening and coordinating the shoulders and core.

If you lack the necessary mobility to perform this movement that means this is not the place for you to start. Consider ‘Glute-Bridges’ & ‘Pullovers’ combined with squat practice. Or maybe you have body composition issues OR maybe you lack core strength – each has an appropriate training protocol to strengthen your weakness. Unless you use the help of a movement coach, you will have to figure out what training protocol is best for you.

Let me know how it goes.


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Play – the most effective workout

In previous posts I brought up the idea Flow and how performance is heightened when there is a certain ratio of Skill : Difficulty – and how Flow is synonyms with Happiness.

PLAY is an activity that brings happiness or at least enjoyment.

This post will explore why Play should be adopted into your movement routine.

First the obvious : adding Play into your movement routine will increase enjoyment as well as improve the quality of your performance.

But the not so obvious is what goes on in the brain.

  • Play literally re-wires the brain.

Play will keep you healthy just as much as exercise. The two together compound and enhance the effect. Play uses less effort while providing higher gains, making for a more effective workout!

HOW you adopt Play into your Training is up to you.

What Play-in-the-workout will involve is getting in touch with how you move. That is the whole point of this kind of Training i.e. learning to move better.

Consider a Test – Play – Retest Protocol

Example:

Do a 5 reps of a Goblet Squat –

Play around with the ‘Squat’ movement pattern. Focus on whatever is the most challenging part of the movement for you.

Do 5 more Goblet Squats –

Then ask yourself: was the second set better? same? or worse? and then Learn from the answer. Anything that makes your squat easier can be used as a corrective exercise specific to you!

And isn’t that what we all want?

Thats all for now,

hope this has made you consider playing around more in the gym!

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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!

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

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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 <


 

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Stay Strong my friends!