12.28.13 Training Session, GBC

Workout
Get warm
Then:
A1 10-12x Back Squat 
A2 12-15x Hanging Leg Raises (strict, as little momentum as possible)
Rotate back and forth with as little rest as possible for 12 minutes
Then:
Rest 5 minutes
Then:
B1 12-15x DB “Escalator” Lunges
B2 8-10x Standing BTN Press (clean-grip) OR Standing DB Arnold Press
Rotate back and forth with as little rest as possible for 12 minutes
Then:
Rest 5 minutes
Then:
C1 20x Cyclists Squats (load with Bulgarian Bags)
C2 10-12x Seated Off-Set Grip Zottman Curls
Rotate back and forth with as little rest as possible for 12 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
I was impressed with how many athletes were able to do the Standing BTN Press pain-free. I use that exercise as a test for shoulder health, mobility, and strength. In other words, rarely can an individual with poor shoulder health do the movement pain-free or with any significant amount of weight.
 
Interestingly enough even a few athletes who were having shoulder problems were able to the do the BTN Press without a problem. It will be a movement I program in more, simply because I think it has a lot of value. And who knows, if enough people can get stronger BTN and improve mobility in the overhead position we can do some OHS in the groups sooner than later. 
 
On that point, I’ve been doing some soul searching with where I want to take the groups. In the past I’ve always kept people out who weren’t interested in “going all the way” with their fitness. The truth is I want to put GP out there more and allow it to affect more people’s lives. The market for fire-breathing dragons is narrow and doesn’t allow the company to grow at a rate consistent with my goals. 
 
So in 2014 one of our goals is to work with a broader range of clientele. Now the groups will be divided into “health” and “performance.” The performance group will pretty much do what they’ve always done. Go hard or go home. 
 
On the health side the programs will be drastically toned down. So instead of doing “Keep Choppin” for time, the health group might do something like 5×10 Goblet Squats, a few sets of push-ups, box step-ups, and KBS. The point is the intensity will be dropped, the pace will be slower, and the coaching will be more geared towards teaching. 
 
I’m excited about the direction we’re going and anticipate GP taking a huge steps forward in 2014. 
 
Photos
Learning a new way to do an old movement can be challenging. But there are several advantages to the Escalator Lunge. First it requires a lot of mobility through the hips (especially the hip flexors). Second, it targets the VMO in the bottom position where the knee is in close to full flexion. Latissa.

Learning a new way to do an old movement can be challenging. But there are several advantages to the Escalator Lunge. First it requires a lot of mobility through the hips (especially the hip flexors). Second, it targets the VMO in the bottom position where the knee is in close to full flexion. Latissa focused.


Here is the BTN Press I spoke of above. I had each athlete put their feet and knees together so they could squeeze their glutes together. The advantage of this is it creates more tension and stability throughout the body. Anytime you can improve total body stability your can create more forceful torque in the prime movers.

Here is the BTN Press I spoke of above. I had each athlete put their feet and knees together so they could squeeze their glutes together. The advantage of this is it creates more tension and stability throughout the body. Anytime you can improve total body stability you can create more forceful torque in the prime movers.

 

Video