Getting caught up....

Tuesday: day off from training but I did golf 18 holes. ;-) 

Wednesday: 

Prep - ASLR, Brettzel, Z foot drills

Neupert Program Week 3 - Day 2

Today might be a day off but I'm not sure yet.  I purchased an old fashioned push mower for the yard and it is time to mow again and that turns into a decent "workout".  So we will see what the day brings.

The importance of the Deadlift

A proper Deadlift sets the stage for the proper KB Swing so it is an essential movement to have in your training.  I wrote an article on programming for the deadlift here - DL Programming

But it assumes that you have good form for taking on the programs provided so if you need help with that Secrets of Core Training - The Backside (as noted in the article) will help you with screening and corrections to get you in good position for the Deadlift.

A quick verbal cue that I have been using:

"In a squat the hips go down but in the Deadlift the hips go back."

I'll even emphasize this more by saying that the hips go back and up.

Too many people turn their DL into a squat and in that position your back ends up the fulcrum but if you sit the hips back (and "up") then your hips will be the fulcrum.

More to come on this....

Wimbledon wrap up and the program continues...

Training today:

Prep - ASLR, Brettzel and few Z drills

Neupert Program Week 3 - Day 1

1/2 hour stretch class

The Neupert program is challenging to say the least!  Still feeling great and getting great results.

Wimbledon - Federer is the Champ!!

6 Wimbledon titles and 15 Grand Slams

If you were watching the match and the slow motion replays - did you notice how Federer was in position for his shots "early" (most of the time anyway).  Superior Visual skills and a relaxed nature on the court provide Federer with that "next level" game.  

Roddick played so well - truly amazing.

A testament to the conditioning of both players was the consistent service speeds and great foot work.  Federer almost appeared not to sweat at all and Roddick nailed 130+ mph serves in the 14th and 15th games.  Awesome!

Wimbledon Sunday...

A great match shaping up on Wimbledon Sunday - Federer and Roddick going at it Center court.

Federer has a smoothness to his movement and game that is awesome to watch and Roddick is powerful and a great player as well.  If you are watching the match try to see how much time Federer typically has for each shot.  He moves into position so well but Roddick leaves his feet so often.  Very different approaches to the game.

Interesting to note the Ankle braces on Roddick - wonder why they are there?  Since he doesn't get into position early like Federer, Roddick has a lot more hard cutting and stopping.  Very stressful on the feet and ankles.  Also interesting that Nadal dropped from Wimbledon this year citing knee pain and he has a similar power game to Roddick.

Movement rules.

I ran a couple of hill sprints today which are feeling better and better.

Hope the holiday weekend has been great for everyone.

Training Week complete time to rest...

Prep - ASLR, Z foot drills

Neupert program - Week 2 Day 3

Pushed pretty hard this week between the Neupert program and other training sessions so now it is time to relax over the 4th of July weekend.

Hope everyone has a wonderful holiday weekend - stay safe.

Viking Push Press training today...

Prep - ASLR and Brettzel

Get-up 28 kg x 3+3

VO2 Max Viking Push Press 8 reps per 15 sec protocol x 30 sets

28 kg x 10 sets @ 8 reps per 15 sec

24 kg x 10 sets @ 8 reps per 15 sec

20 kg x 10 sets @ 8 reps per 15 sec

ASLR to finish

Probably a tougher workout than I should have had considering tomorrow is the heavy day of Neupert's program but hey...

Couple days of training...

Tuesday 6/30
Prep - Z, ASLR, Brettzel
32 kg Get-up x 5 singles Left and Right
24 kg Get-up x 5 singles Left and Right
24kg x 20 Alternating swings
32kg x 20 Alternating swings
24kg x 20 Alternating swings
32kg x 20 Alternating swings
24kg x 20 Alternating swings

A little Z to finish

Today 7/1
Prep - ASLR, Brettzel, Z foot drills
Neupert Program Week 2 - Day 2

Neupert's program is bringing quick results!
Feeling good

Great Blog post by Mark of SG Human Performance
http://sghumanperformance.blogspot.com/
talking about the importance of Prep work for your training - check it out.

The Program Continues...

Today was Day 1 of Week 2 of the Neupert program

Prep - Z 

Neupert Program

Little Z to finish

Got this one in after 7:30 at night - one of the great things about following a program is you just need to get it in.