5 unorthodox exercises for combat athletes

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5 unorthodox exercises for combat athletes

in this piece i’ve given some concepts using some of my favorite tools.

 

 

1)ultimate sand bag 5 count  bear hug squats-

squatting for any athlete is important. strong, mobile hips and knees will improve anyones game. the way we’re going to take this fundamental movement and make it more specific to the combat athlete is to put a 5 second pause at the bottom of the movement to dissipate any elastic energy in the muscles during the eccentric (down) phase of the movement. doing this will require more motor unit recruitment which in laymen’s terms means you will have to fire more muscle fibers to get out of the bottom of the squat. training your body in this fashion will result in more over all explosive power. Although this movement can be done with other tools I like to use the DVRT/ Ultimate Sandbag as i requires full body engagement in a fashion that i find to be superiorly sport specific and much safer in case you need to bail out at the bottom of a rep.

2)power wheel crawl-

The monkey bar gym power wheel is hands down (pun intended) one of the best over all full body strength building tools in any athletes toolbox. it has a variety of ways in which it can be used for several different movements but one of the best is for a great variation on crawling both forwards and backwards. it put the body into a position that requires the user to really focus on not just strength but proper alignment. my suggestion is to start simply by trying to do be able to do 10 yards forwards  for 3 sets gradually increasing to 5 sets. once you can do 5 sets of ten yard crawls with out dropping your knees to the ground, split the distance to 5 yards forwards and 5 yards backwards gradually increasing your distances as you improve. –

3) DVRT ultimate sand bag cyclone-

Decelerating rotative forces are constant in combat sports whether it’s Jiu jitsu, Muay Thai, or Wrestling and there are few movements that compare to this one when it is done correctly.  Requiring the athlete to generate force through the feet that translates throughout the kinetic chain to propel the Ultimate Sand bag from the hang position up around and behind the head and passing back in front of the body. One of the many movements that makes the DVRT system so unique and effective.

4) JGXT uneven pull up and hold-

A great variation on an old standard. Using the monkey bar JGXT suspension system set the grip so that they are uneven by about 1 to even 6 inches. The larger the difference the more difficult this is so start with a small variance. At the top of the pull up (chin over highest hand) hold for a count of 2 then lower and repeat for 5 reps. try to focus on form and speed during this concentric phase (up) of this movement and lock in at the top. as this gets easier you can of course increase the time of the hold.

5) farmers walk push press-

2 great exercises that go great together. carries should be a fundamental for all combat athletes and this version makes them a big test of all of the characteristics that make a strong competitor. i’ll lay out a basic format for this but please feel free to invent your own concepts and varieties as well as these can be done with a wide array of tools and tempos.

let’s use kettle bells for this in the rack position. take10 steps do 5 double push presses repeat for as many as you can do to “technical failure” meaning once your technique starts to diminish you should stop! I don’t ever prescribe going to tool failure with any of my clients or athletes as it sets up for flawed movement patterns and far worse injuries!!

 

 

Now as i said before, play with these ideas using the concepts of rep schematic, tempo and other variables and  i think you’ll find these to be both challenging and profitable both  physically and mentally. Remember play hard but play safe.

 

 GVVSTRONG

Hypertrophy… The Different types and The difference it makes.

 

Everything in Margaux's training programing serves a propose to increase her athleticism.

Everything in Margaux’s training programing serves a purpose to increase her athleticism. Including putting on some good useful fat burning muscle.

 

There’s a good chance that if you’ve trained in the same circles that i have and hung around the right people you have heard the topic of muscular hypertrophy being discussed amongst coaches, athletes and clients. If you are new to this terminology let me first give you a definition of the word.

 

Hypertrophy- the increase in the volume of an organ or tissue due to the enlargement of its component cells.

Now, to simplify this discussion, We are talking basically about muscle tissue here and the “increase in size” of said tissue. This often tends to send some people who are unfamiliar with the concepts of fitness, running in fear screaming “I don’t want to be bulky!!!” The simple facts are the if you don’t understand what the definition of and the different types of  hypertrophy you are kind of sabotaging you efforts to get healthy and this knowledge put into your toolbox can help you get and stay in the shape that both safe and sustainable in the long run.

First we need to understand that all muscle tissue is not the same. It is generally accepted that muscle fiber types can be broken down into two main types: slow twitch (Type I) muscle fibers and fast twitch (Type II) muscle fibers. Fast twitch fibers can be further categorized into Type IIa and Type IIb fibers.

Slow Twitch (Type I)
The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours.

Fast Twitch (Type II)

Because fast twitch fibers use anaerobic metabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibers can be an asset to a sprinter since she needs to quickly generate a lot of force.

Type IIa Fibers
These fast twitch muscle fibers are also known as intermediate fast-twitch fibers. They can use both aerobic and anaerobic metabolism almost equally to create energy. In this way, they are a combination of Type I and Type II muscle fibers.

Type IIb Fibers
These fast twitch fibers use anaerobic metabolism to create energy and are the “classic” fast twitch muscle fibers that excel at producing quick, powerful bursts of speed. This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a much faster rate of fatigue and can’t last as long before it needs rest.

Keeping this in mind you can see that the different types of fiber serve us in different functions. For long range endurance athletes such as triathletes and marathon runners there would be a considerable amount of type 1 muscle fiber recruitment wherefore when looking at a power athlete such as a sprinter, olympic weightlifter, or a throwing athlete (shot-put, javelin, dwarf) you would see considerably more type 2 use. Then we get into other sports such as tennis, combats, soccer, lacrosse where you will see utilization of both. But I must digress at this point to bring it back around to the main topic of hypertrophy in the muscle cells and its different types.

Myofibrillar  ~VS~ Sarcoplasmic

In the bodybuilding and fitness community and even in some academic books skeletal muscle hypertrophy is described as being in one of two types: Sarcoplasmic or myofibrillar. According to this hypothesis, during sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength, whereas during myofibrillar hypertrophy, actin and myosin contractile proteins increase in number and add to muscular strength as well as a small increase in the size of the muscle. Sarcoplasmic hypertrophy is greater in the muscles of bodybuilders while myofibrillar hypertrophy is more dominant in power athletes These two forms of adaptations rarely occur completely independently of one another; one can experience a large increase in fluid with a slight increase in proteins, a large increase in proteins with a small increase in fluid, or a relatively balanced combination of the two.

 Sarcoplasmic Hypertrophy

Sarcoplasmic hypertrophy is an increase in the volume of the non-contractile muscle cell fluid, sarcoplasm. This fluid accounts for 25-30% of the muscle’s size. Although the cross sectional area of the muscle increases, the density of muscle fibers per unit area decreases, and there is no increase in muscular strength . This type of hypertrophy is mainly a result of high rep, “bodybuilder-type” training .

One of the biggest problems I see with the training of power athletes (football players, baseball players, basketball players, wrestlers and even powerlifters) is too much emphasis on training in the 10 – 15 rep range. This type of training has its place, yet should not be the focal point for these athletes. For example, most football lineman benefit from added bulk to prevent from getting pushed around on the field. “Bodybuilding” methods, using these rep ranges, can be beneficial if incorporated during the season to prevent muscle mass loss, as well as after the season to add bulk, which may have been lost during the season. Also, there is some scientific evidence that states a bigger muscle may have a better chance of becoming a stronger muscle once maximal strength training methods are employed. The key to remember is that this type of hypertrophy has little to do with such explosive movements as hitting, running, throwing, jumping or performing a one-rep max. This is why professional bodybuilders, whose training mainly hypertrophies the Type IIA fibers and causes an increase in the non-contractile components of the muscle (sarcoplasmic volume, capillary density, and mitochondria proliferation) are not the fastest or even the strongest of all athletes. This is despite the fact that they generally have more muscle than any other class of athlete! I consider this type of hypertrophy to be form over function.

 

Myofibrillar Hypertrophy

Myofibrillar hypertrophy, on the other hand, is an enlargement of the muscle fiber as it gains more myofibrils, which contract and generate tension in the muscle. With this type of hypertrophy, the area density of myofibrils increases and there is a significantly greater ability to exert muscular strength (2). This type of hypertrophy is best accomplished by training with heavy weights for low reps (3).
One must remember that the average football play lasts 4.5 seconds, it takes about 3 seconds to complete a 1 RM, it takes less than a second to swing a bat, less than a second to throw a punch and less than a second to jump for a rebound. As you can see, most athletic activities are explosive in nature. This is why it is imperative for athletes to incorporate maximal strength training methods (1-5 reps), which train the part of the muscle responsible for these explosive contractions, into their routines. Repetitions in the 1-5 rep range, using 85 – 100% of a 1RM, also have the added benefit of training the nervous system – which I feel is the most overlooked component of training the athlete. Some of the many benefits of training the nervous system are: increased neural drive to the muscle, increased synchronization of motor units, increased activation of the contractile apparatus, and decreased inhibition by the protective mechanisms of the muscle (golgi tendon organ) (1). These training methods also hypertrophy the pure fast twitch fibers – the high-threshold, Type IIB fibers. Incorporating these training methods into your routine at the right time will undoubtedly improve your muscles ability to generate more force and contract maximally during any sporting activity. In essence, myofibrillar hypertrophy is what I would term functional hypertrophy.

 

This also brings up the theme of what i describe as “educated muscle” or muscle that saves a purpose and function. Developing a higher rate of contractile power with myofibril hypertrophy will give you exactly that, the ability to perform tasks better by being able to generate more power. Many times we see an “athlete” who although they may be carrying muscle mass that muscle only seems to get in the way when they are given an athletic task to carry  out. In combat sports you’ve heard it said “Buff aint enough.” When a ripped and jacked monster gets beaten around the ring or mat by a seemingly less athletic opponent. Dick Butkis , legendary Chicago football coach made the statement “Looks like Tarzan, plays like Jane.” although I know in this day and age “Jane” is fully capable of keeping up with with Tarzan or even surpassing his performance if she is put on the proper path of training.

 

Seeing this will also lead us to see that the “light-medium weight/ high reps” methodology that many people utilize might not be the most optimal way to actually get yourself down to a smaller size. I have many clients who have put on muscle mass and decreased size. In all actuality myself and my team have found great results for our athletes and clients by keeping them working in a 2-5 reps range using 80-90% of a modified 1 rep max. This is not saying that higher rep ranges are not at all useful but the point i am getting at here is the overall theme of getting strong, fast and explosive while decreasing overall body fat in the process.

 

 

 

Keep it playful …….

learning through play is so complex that entire books have been written about it. Yet it is so simple that a baby can do it.

 

Value in good training partners..

Value in good training partners..

 

 

In the modern day the mention of “combat sports” brings to mind modern day gladiators, and young men and now women, locked in battle looking to to inflict as mush GBH (grievous bodily harm) on there opponent as possible. People envision hours of arduous training with athletes pushing themselves to the brink of collapse and almost total physical fatigue. This is often the way it is marketed to appeal to the consumer and give it that air that “He who trains the hardest will win the competition”. Firstly, I have to stop here and say it’s not those who train the hardest but those who train “smartest”. that is usually in the best shape come day of contest.

Secondly, what of the every day person who’s grown weary of the treadmills, elliptical machines, exercise bike, and various selecterized resistance equipment of the average gym floor. Is there a place for your average man or woman in the combat sports world or is it foolish for someone with no intention of ever stepping into a ring, octagon or competition mat to even contemplate these modalities of movement?

Let’s change the concept of “combat sports” for a second. Let’s look at them more skill based play. I’ve always believed that a dojo, muay kai, or boxing gyms quality rest in the quality of the training partners available to some one who walks through  the doors whether they be a high level competitor or a novice who’s never seen the inside of one of these establishment. As a teacher i always remind students that the most valuable piece of equipment in the facility is there training partner and that your training partners safety if your responsibility. I also tell newer students that the fast track to getting good at a martial art is to become the best training partner you can and it will open up a wider variety of training partners for you to work with. Martial arts are much like music and painting or even poetry. Each person will express themselves differently and each persons style has it’s own vernacular, in learning to adjust to different training partners you widen your “physical vocabulary” hence broadening your own skill set. What i’m suggesting is to become the best playmate possible.

 

Whether it be Muay thai, Jiu jitsu, judo, or any other form of martial art we always hear the term play. The techniques we learn with these arts are the toys used within this play and in order to keep the play sustainable we need to keep in mind the safety of our partners and ourselves. We want to establish a safe platform in order to grow and have a safe place to be able to make mistakes in order to learn from them. No one wants to work with the person who is always intent one besting there partners and there is no growth to be found in only choosing partners that you know you can easily outperform. The old saying is that you can only sharpen steel on steel so if you are constantly trying to chop down someone of a lower skill level then yourself it is doubtful you will find substantial growth in the long term.

 

Why are these forms of play desirable? As humans we need to challenge ourselves and step outside our safety zones to find out new things about ourselves. It’s been shown that people who tend to shy away from simple day to day challenges tend to collapse when something really stressful takes place in there lives. These modalities of play are truly less about “fighting” as they are about problem solving, reacting , and adapting which are 3 prime survival skills that have kept us alive for most of the human races history. More experienced participants in martial arts tend to talk more along the lines of a chess game  then anything else and have a deeper understanding of strategy and percentages of outcomes. The development of what is called a “feed forward” adaptation where the neurological system will learn to react and correct at life speed develops which has significant real world carry over.

 

Community, We as humans are pack animals and from the onset we have always looked to belong. First with in our family order and then once we started attending school we sought out a niche to fit into because biologically we have an innate understanding that socialization is mandatory for proper development. Those who tend not to fit in gradually find others who don’t and will naturally sub-set into there own cliches. No where has shown us this more than the modern school systems. We desire socialization and interaction with our specific pack or tribe and even though our environment has evolved faster then our biology we still seek these out. Martial arts facilities offer this more than the average gym with the exception of the modern day CROSS-FIT style facilities who very much push the ideas of community.

 

More and more people are starting to realize that the missing component in there “fitness regimes” is the joy of play,cohabitation and camaraderie. The joy of working towards something in a group and having the support of people who are working towards the same goals as you are. Looking forward to seeing your friends and “tribe” and joining in something that you all find to be fun, and even if you don’t find the actual task to be fun on certain days the company you have while carrying it out helps to drive you through.

 

 

 

 

Alexis works smart and eats smarter to attain the goals she has achieved

Muscle and Fiction

Common Myths and Misinformation in the fitness media

Alexis work smart and eats smarter to attain the goals she has achieved

Alexis works smart and eats smarter to attain the goals she has achieved

Here are some misconceptions and myths that I think we’ve all heard,read or encountered and some explanations and solutions to go with them.

If i exercise then it will negate all of my bad eating bad habits:
This always coincides with the “calories in calories out” concept. The flaw here is that a calorie is not just a calorie, that meaning that a calorie of Kale i not anything like a calorie of Pizza. Nutrient density is important in anyones diet who is looking to make long term productive changes in their body composition. Plain and simple, you cannot out exercise a bad diet.
I just want to “tone” my muscles:
Muscle tone is a totally misused and misunderstood word by fitness beginners and used by certain “fitness professionals” as deceptively as a used car salesman. The term “tone” when dealing with the musculo-skeletal system is in reference to motor unit recruitment. This is when the motor neuron (the nerves that send the signal from the brains to there respective body part) is able to reach out to as many muscle fibers as possible. High motor unit recruitment is what gives athletes both the edge in performance and that lean chiseled look (providing that their diet is in sync).
The other misconception that follows this one is that muscle tone can be achieved by using low resistance for high repetitions. Muscle tone is easiest to achieve if you perform multi joint exercises at 85% of muscle capacity and clean up your diet.
Women need different exercises than men.
This is honestly such a BS line and i’ve heard it used by “celebrity trainers” who try to make what they do seem special.
Although our hormonal make up obviously different our physiology is pretty much the same. the problem i see happening is that guys tend to do to much upper body(arms, chest, abs) and woman tend to do more lower body(legs, hips, abs). make sure that you train your whole body in all 3 planes of motion (sagital,frontal/coronal, and transverse) to keep it balanced.
Women should lift lower weights and do higher repetitions than men.
Flat out…WRONG!!! Without “Scientific Assistance” it is super difficult to achieve that kind of hypertrophy (muscle growth) in either men or women. The easiest way to directly affect change on the musculo-skeletal system is to add a level of resistance that will force the body to make an adaptive change and 3lb pink “lady weights” aint gonna do it. Again, being able to move 85% of your 1rm (1 rep max) using multi joint exercises is the best way to make this happen.
You should always stretch before exercising.
Static stretching before exercise has been shown to diminish strength and performance in athletes. Stretching is fine but save it for the cool down afterwards. a movement prep cycle using movements that will get the heart rate elevated, the joints lubricated, and the muscles activated will be much more beneficial and help to get your head in the frame of mind to do what ever the program of the day is.
it can take you anywhere from between 3 to 20 minutes depending upon what you have planned for your program for the day.
{if you need further information on this let me know and i’ll be glad to do a blog on concepts in movement preparation}
i can spot reduce (loose fat in one area):
this is one of the most abused myths in the industry and i really works my nerves because it plays on peoples fears.
The human body is an amazing organism that works systematically. Nothing in the body is meant to work in a vacuum. this being said, if you train the whole body, the whole body will benefit from it. I know we all have certain areas that we want to improve but again i stress, if you start to regulate your diet properly and also employ multi joint movement at appropriate resistance loads the benefits will come. The more muscles you use the more calories you’ll burn. exercises like dead lifts, stats, bodyweight pulling, push ups, overhead pressing and sprinting are optimal for this.
I’ll burn only fat at my target heart rate.
cardio equipment often features graphs listing target heart rates for fat burning, the body is too complex for them to be accurate. In all honesty the best time time spent burning fat is when you’re sleeping which is one of the best reason to make sure that you’re getting good rest. a good variety of interval training, both low and high intensity will help with this as well.
Shakes are great for weight loss.
This is so wrong!! Garbage in, garbage out!! Most shakes are made of inferior protein, sugars and coloring agents. They totally off set your blood sugar and insulin resistance. Eat real foods, lean grass fed meat, wild caught fish , colorful vegetables, and grains like quinoa, millet, and faro. These food also require more digestive work and use more energy burning more calories. as far as post workout nutrition i’ve found very few things that compare with sweet potatoes as far as nutrient density and convenience.
Eat only egg whites and not the yolks.
Egg yolks have taken a bad rap for a long time although they contain most of the vitamins and minerals in the egg including half of the protein. also, since the typical “egg white only” breakfast is usually neurotically fat free it can cause a significant insulin spike and promote hunger cravings as well as mood and energy swings later in the day. it was made as a perfect whole food and should be treated that way, in my opinion.

Body composition versus Body weight……

we are constantly barraged with (mis)information about weight loss programs,pills, other sensationalisms that hope to trigger a fear based reaction to get you to purchase products. The days of the professional carnival weight guessers are far behind us and in my own opinion unless you are competing in an event that requires you to “weigh in” at a certain weight it is a fruitless and disappointing chase to be a “perfect weight”. Size on the other i’ve had clients who have shrunk down there waist size but have not lost as mush weight as they thought they would have to to be healthy and that really is the main idea behind “fitness”. Being happy and healthy Feeling good about yourself and comfortable in your own skin.

What is body composition? Body composition is the body’s relative amount of fat to fat free-free mass. Those with optimal body composition are typically healthier, move more easily and efficiently, and in general, feel better than those with less-than-ideal body composition. Achieving a more optimal body composition goes a long way toward improving your quality of life and overall wellness.
Educated fitness professionals all agree that excess body fat is a serious health issue and tends to come along with hypertension, cardiovascular disease, adds excess load to the joints and musculo-skeletal system. Extra fat around the abdomen and waist is associated with a higher risk of diabetes, and heart disease.
People tend be preoccupied with how much they weight and mistakenly associate body weight with over all health when in fact this is not an optimal measurement of an individuals over all health. A person can actually weigh less and be in a far worse state of health. I recently took part in an 8 weeks dietary , behavioral , and exercise challenge that when i started i was measuring 19.4 body fat % and by the end of it i was at 15.3% with only a 10lb weight difference but a 4 size difference in my waist size.
one of the reasons for the mass media using the measurement of weight is that it’s easier to step onto a scale then it is to get proper body fat measurements done and they use the scale to terrorize people into purchasing all sorts of “quick fix” pills and products. My first piece of advice for this is to calm down. If you’ve found yourself in a state of health that you don’t find to be what you want do not panic. Let’s equate it to getting lost in the woods, the last thing you want to do is panic and start failing around running into trees and off cliffs and such. remain calm, and learn your location. where are you?? really?? what are your measurements and what percentage of your composition is fat/adipose tissue and what percentage is good useful fat burning muscle. having an understanding of this will help you to map a strategy for getting yourself closer to where you want to be. Keep in mind also that this is not an overnight thing and it will require time and effort to attain certain goals. You didn’t get this point overnight o there really is no “sensible” way that you can change it like that.
having an understanding of how much skeletal muscle you have will give you a better idea also of how strategize a reasonable diet plan and what is required to fuel the useful muscle so that it can burn the “excess” fat. keep in mind that muscle is denser that fat and equal size measurement s of muscle will weigh more than fat. I use the term “excess” to point out that we all need to carry a certain percentage of body fat just to survive. No one does well for extended periods of time at a to low of a body fat percentage. many of the bodies functions require fat, joints,eyes, and oh yeah……YOUR BRAIN!!! Fat is not an enemy, it is very useful but carrying an excess amount can lead to any number of health issues.

also beware of the “state farm” body index scale that shows what your “optimal” body weight is an accordance with your height. by this scale many professional athletes who are consistently in the 12% to 9% range rank as “morbidly obese”. i would find this laughable if it didn’t unnecessarily scare the hell out of so many people. The measurement was designed by the state farm insurance company back in the 40s and is so off based that if some one tries to apply it to you don’t be surprised if they also think that leaches are the best way to rid evil spirits from young children.

ways to measure body composition

bio-impedance meter- a commonly used method for estimating body composition, and in particular body fat. Since the advent of the first commercially available devices in the mid-1980s the method has become popular owing to its ease of use, portability of the equipment and its relatively low cost compared to some of the other methods of body composition analysis. It is familiar in the consumer market as a simple instrument for estimating body fat. BIA[1] actually determines the electrical impedance, or opposition to the flow of an electric current through body tissues which can then be used to calculate an estimate of total body water (TBW). TBW can be used to estimate fat-free body mass and, by difference with body weight.
Accuracy-Many of the early research studies showed that BIA was quite variable and it was not regarded by many as providing an accurate measure of body composition.
body fat caliper-The skinfold estimation methods are based on a skinfold test, also known as a pinch test, whereby a pinch of skin is precisely measured by calipers at several standardized points on the body to determine the subcutaneous fat layer thickness.These measurements are converted to an estimated body fat percentage by an equation. Some formulas require as few as three measurements, others as many as seven. The accuracy of these estimates is more dependent on a person’s unique body fat distribution than on the number of sites measured.
DEXA-scan-Dual energy X-ray absorptiometry, or DXA (formerly DEXA), is a newer method for estimating body fat percentage, and determining body composition and bone mineral density.
X-rays of two different energies are used to scan the body, one of which is absorbed more strongly by fat than the other. A computer can subtract one image from the other, and the difference indicates the amount of fat relative to other tissues at each point. A sum over the entire image enables calculation of the overall body composition.
h2O dip test- Estimation of body fat percentage from underwater weighing (or hydrostatic weighing) has long been considered to be the best method available, especially in consideration of the cost and simplicity of the equipment. Most other ways to estimate body fatness, such as by skin folds, body girths, body impedance, air displacement volume and body scanners are based on equations which predict body density, and are inaccurate. In contrast, underwater weighing gives an actual measurement of body density rather than a prediction.

They weigh the same but 5 pounds of muscle takes up much less space then an equal pound amount of body fat.

They weigh the same but 5 pounds of muscle takes up much less space then an equal pound amount of body fat.

this is the most awesome 8am i've seen in a while

Training Abroad South of the border (bringing sandbags to the beach)……

Traveling with a client in Mexico. We’ll be staying at an eco-hotel in Tulum, Mexico about 15k down Boca Piala towards Punta Allen. The conditions here are phenomenal, sunny but with a great off shore breeze and temperatures in the high 80s. This Mornings training consisted of about 30 minutes of technical pad work (Muay thai) on a leveled out area with nice soft sand. She really has gotten into the technical aspect of Muay Thai recently because I’ve started working her in with some higher level competitors and although she has no interest in actually fighting herself she really likes getting to push herself to keep up with individuals who are ring ready. After that we hit the beach for some “tempo runs” which consisted of 15 second 75%sprints with a 1 minute rest. We hit 16 sets, 8 down the beach and 8 back up. After that we finished with some explosive low rep calisthenics and crawling patterns in the sand.

this afternoon i loaded up the 3 Ultimate Sand Bags the i brought with me as i really wanted to keep up with the resistance training program we’d had her working for the 3 weeks prior to this trip.  Tomorrow i plan to put her through some movements with the sand bags that will require a higher skill level, alignment and balance so i’m not so much worried about “volume” as far as weight goes so i’m setting the bags up so they will shift more. I’m also going to break out a Jungle Gym XT suspension trainer for some body weight training. most likely i’ll use a movement prep cycle and pad work for a warm up.

for tomorrow afternoon i’m planning on having her do some High Resistance interval sprints in the loose packed sand. These will consist of 6 seconds all out sprint with a 1:30 rest. We’ll hit about 16 to 18 of these. I don’t want to really do to many 2 a days but she really enjoys training and that’s my part on the trip. Hopefully she will take my suggestion to take a yoga class at Maya Tulum on wednesday.

I forgot to take photos today but will try to grab some tomorrow.

Welcome!!

TO VAN VLACK STRENGTH AND CONDITIONING!

Using movement based skill training I will help you to design an effective, fun, & safe program that will both improve your strength and over all fitness.

With a focus on becoming stronger, faster and more movement capable the aesthetic goals are purely a byproduct.

You’re not going to just come in to a great facility and have a great time training but you will learn how to design your own programs so that you can virtually train anywhere with very little or even no equipment.

Focus, purpose, and intent are the basis of this concept because what we do outside the gym is as important as what we do on the training floor, diet, rest and recuperation are three key elements that we will work on together to modify your new lifestyle to fit your needs.

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