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Category : Muscle Confusion: Shock tips

Determining your ( _ ) rep max

Published by Kyle Harrell on Feb 24 2010 | Permalink

I had a question come in today from a friend that is about to start a strength training protocol that requires 5 and 10 rep max of each lift to  set up the amount of weight for each lift.  Rather than spending a ton of time testing each of these yourself.  After you have adequately warmed and greased up you can blow out a weight you are comfortable with for reps.  Plug that weight and number of reps  into a  Max calculator, and there you have it.  This can be a safer alternative to a 1 rep max, and although not quite as gratifying, can be fun.

Testing can be rewarding, motivating, and fun.  So if testing is something you haven’t done ever or in a long time,  maybe it’s time to pick 2 or 3 exercises and go for it.   Make sure you’ve got a partner, and plenty of time to warm up, and have fun.

Is determining my max important?  It’s not a requirement, but can provide motivation, and inspire you to set new goals and reach for more.

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4 minute finish: Kettlebell Tabata of the day

Published by Kyle Harrell on Feb 16 2010 | Permalink

I’m loving this Tabata Lite i phone application.  It’s free and it makes for a fun and challenging way to finish up a training session.  The Tabata protocol is just one of many high intensity interval training (HIIT) methods for increasing VO2 Max, improving conditioning,  and burning calories.

The variety and combination of exercises you can plug into this 8 round interval are limitless, and I have yet to duplicate one myself.  So here are a couple of examples of Tabata’s I have done in my last couple of workouts.

#1 (All Snatch)

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Repeat 4 X

#2

KB Double Long Cycle (Clean and Jerk): 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Double Long Cycle  (Clean and Jerk): 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Double Long Cycle  (Clean and Jerk): 20 sec / 10 sec rest


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Tabata training (the 4 minute workout)

Published by Kyle Harrell on Feb 10 2010 | Permalink

High Intensity Interval Training or (HIIT) is a high intensity circuit of various exercises performed at your highest level followed by a brief timed rest period.  This can be done w/ any combination of exercises and there are dozens of protocols.  A great approach for busy people that want “the most bang for their buck” when it comes to conditioning training or a calorie burning workout.

One specific variation of interval training is 4 minutes total with 8 rounds of 20 seconds of high intensity exercise followed by a 10 second rest interval is called the Tabata.  Named after its developer Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo, Japan.  The study published in 1996 in the Medicine and Science in Sports & Exercise Journal showed a 28% increase in anaerobic capacity and 14% increase in VO2Max (ability to consume oxygen) in subjects after 6 weeks.  These incredible results were achieved by already physically fit individuals, but similar results can be achieved by anyone performing a few of these training sessions a week.   After experimenting with several of these HIIT workouts I decided to try Dr. Tabata’s .

In the past I had issues with being able to see my watch and had difficulty setting my timer.  Yesterday, I found Tabata Lite a free iphone app that is easy to use, see, and hear.  So I downloaded the free app at the gym and was off.  Nick Tumminello’s article gives you some great ideas for initiating this strategy and even an 8 week build up progression for beginners.

What I did:

Tabata #1

KettleBell (KB)  swings Right arm : 20 sec / 10 sec rest

KB swings Left arm : 20 sec / 10 sec rest

KB front squat Right arm : 20 sec / 10 sec rest

KB front squat Left arm : 20 sec / 10 sec rest

KB Push Press Right arm : 20 sec / 10 sec rest

KB Push Press Left arm : 20 sec / 10 sec rest

KB straight legged dead lift : 20 sec / 10 sec rest

Body weight speed squats : 20 sec / 10 sec rest

Tabata #2

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

KB Swings Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

I finished up with some plyometric box jumps, walking lunges, Swiss ball hand stands, Swiss ball push ups, and jump rope.

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Alternative Ab work, and warm up exercies

Published by Kyle Harrell on Jan 29 2010 | Permalink

Striveperformance.com gives you a few ideas to throw a little muscle confusion and fun into your warm up or workout.  Use folded towels for an inexpensive alternative to slide or roller boards.  Hex dumbbells are great for adding resistance to burpee variations and taking pressure off wrists for “hands on ground” movements.

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KettleBull : Kettlebell exercises w/ your Bulgarian Training Bag

Published by Kyle Harrell on Jan 18 2010 | Permalink

Introducing the KettleBull.  A DIY kettlebell made from your own  Bulgarian Training Bag.  The KettleBull provides another inexpensive alternative to high priced kettlebells.  Swings can be performed with one or two hands. The KettleBull snatch offers a safe and softer alternative to slinging the iron kettlebell.  Filled with sand you can safely build up your confidence while building strength, explosiveness, stability, and balance.

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Core training : Alternatives to crunches and ab exercises

Published by Kyle Harrell on Jan 13 2010 | Permalink

I try to avoid the word “core” because I believe it has been branded as a synonym for crunches and endless “ab only” exercises.  I prefer to use terms like “trunk”, “hip girdle”, “center mass”, and “stability training” that can be considered “core” training. I just don’t want to confuse people with the fitness industry branded meaning of the word (Core -endless abdominal only exercises).  I prefer more complex total body movements that effectively engage the midsection along with hips, shoulders, and/ or multiple body parts.  (Abdominal only exercises are not bad, but I believe in most exercise programs they are misplaced as the top priority).

Replace hanging knee raises or leg lifts, crunches, ball sit ups, bicycles with movements that will engage the entire body while effectively tax the abdominals, as well as, improve your conditioning base.

Here are some exercises that you can substitute for the abdominal focused “core” movements.

Overhead towel swings

Chops (rotational)

Burpees and variations (single leg burpee)

Kettlebell swings, and Swing variations

Heavy Rope training

Partner exercises (wheel barrow)

Overhead Squats (yes, overhead squats) Coach Leo Seitz strength and conditioning coach at Texas State once told me, “A sure fire recipe for a strong mid-section is some heavy overhead squats”

Bulgarian Bag Training


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Resistance training for throwing/shooting athletes.

Published by Kyle Harrell on Dec 5 2009 | Permalink

vy-throw

The challenge with baseball players, quarterbacks, basketball players and other throwing/shooting athletes is how to increase strength evenly throughout the shoulder girdle without compromising shoulder mobility or range of motion.  Keys include balance in your press and pull exercises and performing all movements through a full range of motion.  Don’t make the mistake of avoiding strength training because you’ve heard it will mess up your shot, or throwing motion.  Proper and balanced resistance training will add power, bring up lagging body parts, and help prevent injury.

The kneeling tornado drill for throwing athletes (see below) is a an example of how to increase strength through functional and balanced resistance.

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Core strength development through rotational resistance.

Published by Kyle Harrell on Dec 4 2009 | Permalink

Joe Hashey from Synergy Athletics takes us through a couple of trunk/ core strength training exercises in his “chop series”  with an old car tire. Rotational strength development will improve athleticism and add power to your clubs and bat.  Functional exercises like the “chop” are an excellent alternative to crunches and other single plane single joint movements that don’t translate as directly to the ball field or golf course performance.

Additionally old tires provide another example of how to save money on fitness equipment.  Tires are great for the exercises shown below and other throwing movements, jumping, and sledge hammer work.

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Body weight exercises : Bear and Crab Crawl

Published by Kyle Harrell on Dec 1 2009 | Permalink

More dynamic warm up and flexibility fun w/ the straight leg bear crawl.  For an alternative warm up, to increase flexibility, improve agility and body control try a 10 yard bear crawl with a sprint back and repeat.  Add more reps and or distance to improve conditioning.  Mix in a crab crawl and back pedal for variation.  Remember to keep hips high on both the crab and bear crawl. You’ll increase shoulder and hip mobility, as well as, improving trunk and core strength.  These total body exercises are sure to provide some added stimulus to your training.  Throw these old school moves in for an alternative to your tired old jog or treadmill routine.

To add resistance, partner up for a loaded bear crawl and let the fun begin.

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Workout of the day : 100 Burpee Challenge

Published by Kyle Harrell on Nov 30 2009 | Permalink

The burpee is a great dynamic warmup, and it’s variations can be combined for a terrific conditioning training session.  If you are traveling or just want to get outside and enjoy the open air a burpee challenge is a great alternative total body conditioner.  The video below has some great complex combinations with some variations of the burpee.  Single leg, pushups, renegade rows, bosu ball pushup burpees, med ball slam burpees, and more can be used in any combination to give yourself a burpee challenge.  The two examples are of the 100 rep variety, but you can always start at 50 and work your way up.

Xtreme Outdoor Fitness’ 100 Burpee Challenge with a few more variations including the kettlebell swing burpee.

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ABOUT
KYLE HARRELL

Kyle has coached at the high school and university level in Texas and has worked with athletes of all ages for over 15 years. Kyle spent 5 years in Houston-area High Schools, and later was named Strength and Conditioning Coach at Texas State, heading up the Football, Baseball, and Women's Basketball programs.

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TESTIMONIALS

CHRIS MANTOOTH

Brandeis High School
OFFENSIVE COORDINATOR

Working with Kyle Harrell has made me and our athletes at Brandeis High more aware of functional strength and flexibility. Kyle's insights have paid dividends with regard to core muscle groups, stability, and overall athleticism.

NICK PACE

BAYLOR UNIVERSITY
OFFENSIVE TACKLE

Coach Harrell taught me the skills and work ethic that would help me earn a scholarship to Baylor University, and that would ultimately help me start in the Big 12 conference as a true freshman. I learned more techniques from him and found his practices more beneficial than anything I ever did in college.

JUSTIN MARCELLUS

TEXAS STATE BOBCATS
TIGHT END

Coach Harrell's intense and fun approach increased my strength and explosiveness. His positive coaching style encouraged me to be more confident on and off the field.