Train to finish that run

Hello all,

Just got done with three S.A.Q. clinics this weekend. Great training! I wanted to put out a small workout for all those runners out there that want to develop that finishing stamina and speed. Of course remember to train in the weightroom on those multi hip machines. Stability ball training is always a great approach to enhancing your core and thereby hopefully decreasing your chances of any injuries. Check it out and good luck!!

Anaerobic Repeats:
Take four cones and put them at different distances up to 2oo meters.

Run from the starting line to the first cone and back to the starting line.
Run from the starting line to the second cone and back to the starting line.
Run from the starting line to the third cone and back to the starting line.
Run from the starting line to the fourth cone and back to the starting line.
Rest 1 minute and repeat.
Then rest 2 minutes

That is one set, you are trying to stay within 5 second of each bout when compared to the previous exercise.

Good Luck!!!

No Equipment Workout

Hey there everyone! Hope you enjoyed last weeks installment of the "Functional Capacity Workout." I thought I would give you a workout this week that needs no equipment at all and best of all you can do it inside or outside. Body weight exercises are great if you have little money or perhaps you are in an area that has no access to equipment. It is also a great way to break away from the normal hum drum of the gym. You can mix it up with some cardio between sets also. You can also compete against friends by either keeping track of the time it takes you to accomplish the workout or how many reps you do during the workout. Either way enjoy and keep on moving.

Start with jumping jacks (side straddle hops for you military guys) great total body warm up
crunches legs up at 90 degrees
reverse crunches (head stays on ground and legs/pelvis curl up toward head)
push ups (traditional or on knees)
squats with arms in front eye level
squat thrusts

Again, you can do 20 reps of each exercise and keep track of time or you can do as many as you can and keep track of reps.

Good Luck!

Functional Capacity Workout

Funny to see that you think that the IsoAbs is so easy. I am glad to see that there are Super Fit people reading this blog. That workout is all seriousness is a very good workout due to the fact that those movements truly replicate what core muscles are intended to do and that is provide static support to a structure that is very dynamic (the trunk). I would keep that little easy workout in your weekly routine once or twice (since it is SOOOOO easy).

As for this weeks post we are going to focus on a little functional capacity work I happened to get a hold of while at the National Strength and Conditioning Conference this weekend. I watched a strength coach by the name of Alwyn Cosgrove show us this from the field. I feel obligated to share it with everyone. Great workout or at least a nice supplement to the day.

Jump Squats x30sec
Squats x30sec
Hold at 90 degree squat position x30sec
Jump Squats x20sec
Squats x20sec
Hold at 90 degree squat position x20sec
Jump Squats x10sec
Squats x10sec
Hold at 90 degree squat position x10sec

But wait there's more....If you act now you can also do the upper body workout (see below)

Clapping Pushups x30sec
Pushups x30sec
Hold at 90 degrees in push up position x30sec
Clapping Pushups x20sec
Pushups x20sec
Hold at 90 degrees in push up position x20sec
Clapping Pushups x10sec
Pushups x10sec
Hold at 90 degrees in push up position x10sec

The intensity is up to you. You can go as fast or as slow as you want. If you notice there is no equipment involved, that means no excuses you couldn't do it.

Good Luck!!

IsoAbs

One of my favorites for many years has been the Isometric Ab Workout. You will find that I am very focused on training the core as it truely is the foundation for all we do in life and sport. Good Luck:

Times at each station include: 30sec or 45sec or 60sec if you can go through the workout perfectly without trouble twice in one session move up to the next time. I will post a more advanced workout later to the IsoAbs.

Front Leaning Rest (Push up position)
Front Leaning Rest on elbows
Side Lying L/R (Only side of foot and elbow touching ground)
Supine hip ups (feet on ground with only shoulder blades touching, body nice and straight)

Good Luck!!

Initial Post

I thought that I would start this blog as an addition to my new business and website www.psbfitness.com. I would like this to become an open forum for training. My background and interests lie in both sports performance, as well as, military/law enforcement/fire/rescue. I will post some interesting workouts for people of all different calibers of fitness. I would love to hear your comments or will try to answer any of your questions regarding fitness and nutrition.