I cannot believe how many times I have a client tell me they just want to lose weight in there mid section, but leave the rest the same. This CANNOT BE DONE! There is a popular myth circulating through the gym ranks that an individual can specifically reduce a part of their body without affecting the rest. This is let me say again impossible. Weight-loss is global. When you lose it you lose it everywhere!
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Today's training session was a recovery/regeneration day. For me this is code for working on everything I can't fit in on my three lift days. Which varies from week to week depending on time. But for most recovery days I do some form of a dynamic warm-up followed by a complex working all the basic lifts with very light weight. I then move into some form of energy system development its typically a form of interval training with heart rate recovery followed by core stability, prehabilition work, finishing with foam rolling and static stretching. Heres today's workout below:
Dynamic Warm-Up -shin grabs x 10yds -walking quad x 10yds -Russian Walk x 10yds -Glute to Hamstring x 10yds -Lunge/Ankle to Instep/Hip Lift x 10yds -A-Skips: Ground Contact;Height;Leg Drive x 10yds -Butt Kicks x 10yds -High Knees x 10yds Barbell Complex -Overhead Squat x 8reps -Back Squat x 8reps -Good Mornings x 8reps -Row x 8reps -Deadlift x 8reps *these are done all with a barbell one after the other without letting go of the barbell cycled thru three rounds ESD -Treadmill Sprints @9.0mph@10incline Core Stability -Turkish Get-Up x 4reps x 1set w/25lb kettlebell -Farmer's Walk x 40yds w/80lbs x 2sets -Waiter Carries x 20yds each arm w/35lbs x 2sets -Turkish Get-Up x 4reps x 1set w/15lb kettelbell Prehab -Lying One-Arm T's x 12reps w/2.5lbs -Lying One-Arm W's x 12reps w/2.5lbs -Lying One-Arm y's x 12reps w/2.5lbs -Med-Ball ABC's x 1set each hand -Internal Rotation x 12reps w/band -Band Pull Apart x 12reps w/band Recovery/Regeneration -Foam Roller Series The farmer's walk article I mentioned earlier yesterday is up on the strength training page. Check it Out!
Training Article discussing the farmer's walk coming soon check back tomorrow to read it.
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Stevan FreebornHi I am ACSM Personal Trainer who has a passion for spreading the knowledge of healthy living. I will do my best to give you the information you need and want. If there is any topic you wish to know about please ask and I will share my full scope of knowledge on that topic and point you in the right direction to further your understanding. I hope you enjoy the site. Archives
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