There has been some interest in Bronze Age putting on an outdoor strength and conditioning class. I would love to do it, it is my bread and butter considering my military experiences. Check out the stats below and send an email to onicombat@gmail.com to sign up!
When: Saturdays (after June 28th)
Where: Evolution (Sterling) or ALSC (Fairfax) specify in your email!
Time: 10 am-11 am
Session Fee: $10 (if you have a partner with you)
$15 (if you came alone)
Make sure you send an email specifying which location you want to train at. This will help me put together a group session, very important! You will be discounted for bringing a partner, take advantage of it. Please send your emails to onicombat@gmail.com asap!
Thursday, June 26, 2008
Tuesday, June 24, 2008
Some awesome "Beach Project" achievements
I don't know how closely the participants followed the "Project" guidelines, but based on some of the results I would say everyone did pretty well. Here are some of the results:
1. Loss of body fat percentage. We know because some gained muscle mass but dropped inches in most or all of the measurement sites.
2. Work- related back pain disappearing.
3. Based on the last session's battery of tests, we found that everyone had a huge boost in cardiovascular fitness as well as increasing their load (weight) capacities. In most cases, a 50-60% increase.
Great job to all the people who participated, I am happy with the outcome and it has been a pleasure working for you all.
Leo
1. Loss of body fat percentage. We know because some gained muscle mass but dropped inches in most or all of the measurement sites.
2. Work- related back pain disappearing.
3. Based on the last session's battery of tests, we found that everyone had a huge boost in cardiovascular fitness as well as increasing their load (weight) capacities. In most cases, a 50-60% increase.
Great job to all the people who participated, I am happy with the outcome and it has been a pleasure working for you all.
Leo
Friday, June 13, 2008
Orientation Classes
I have learned a lot in this first "project." The most important lesson I have learned is that everyone that participates in these projects will need a rudimentary knowledge of the techniques that they are asked to accomplish. Having to teach the many intricacies of each technique was very time-consuming, and even though I allowed the first 30 minutes of each session to teach movements I feel that time could be better spent actually sweating.
To accomplish this I will be offering a 2-hour orientation class on Saturdays. In this orientation participants will learn:
- Basic Lifts (squat, deadlift, cleans, etc.)
- Gymnastic technique (body control/ proper form)
- Pathway to successful training (How this training works)
This orientation class will be mandatory for all who are participating in the training. You will gain invaluable knowledge that you can continue to use for the rest of your life anywhere. A lot of individuals in corporate gyms wander around aimlessly (hopelessly) without even the simple know-how and that is incredibly dangerous. Those who train with Bronze Age will not be subject to a similar fate.
Please pre-register for this class once the dates have been announced. We need to keep a tight roster and "walk-ins" can't happen. If you bring a partner to training, you will receive a discount from the regular session price (it is always easier to have people in teams when teaching these techniques.)
If you have any inquiries, please contact onicombat@gmail.com.
To accomplish this I will be offering a 2-hour orientation class on Saturdays. In this orientation participants will learn:
- Basic Lifts (squat, deadlift, cleans, etc.)
- Gymnastic technique (body control/ proper form)
- Pathway to successful training (How this training works)
This orientation class will be mandatory for all who are participating in the training. You will gain invaluable knowledge that you can continue to use for the rest of your life anywhere. A lot of individuals in corporate gyms wander around aimlessly (hopelessly) without even the simple know-how and that is incredibly dangerous. Those who train with Bronze Age will not be subject to a similar fate.
Please pre-register for this class once the dates have been announced. We need to keep a tight roster and "walk-ins" can't happen. If you bring a partner to training, you will receive a discount from the regular session price (it is always easier to have people in teams when teaching these techniques.)
If you have any inquiries, please contact onicombat@gmail.com.
Tuesday, June 10, 2008
Scaling
It has come to my attention that there needs to be an article written on scaling and how/why we do it. Scaling is what we do when an exercise needs to be suited to our current fitness level. A simple example is when we do a push-up on our knees instead of in a full push-up position. If you can not do a proper (and safe) push-up, then you must "scale" down to a knee push-up.
This is beneficial for many reasons. First, it is an opportunity to get a full-range of motion instead of sloppy, half-hearted, crap reps. It is far better to work at an angle that you can manage and get the full-range. Why? Because you are working in a progression. Your muscles are going to respond to a "step ladder" approach much better than the "jumping from a cliff" norm.
That being said, don't feel that you are not going to get the same quality of workout by scaling down, on the contrary, you will be getting a more efficient training session. I recommend everyone reading this post to "scale" your sessions to an appropriate intensity. As long as you are working to the pinnacle of your ability, scaling can enrich your training better than just barely keeping up (or not keeping up at all.)
Oh, and remember that scaling can work the other way as well. If the training needs to be more challenging, then make it happen.
Common Examples
Exercise - Scaled down - Scaled up
1) Push up - knee push up - Elevated Push up
2) Squat - Chair squats - Squat Jumps
3) Lunge - Lunge Pulse - Lunge jumps
4) Pull ups - Jumping Pull ups to hold - Inverted pull ups
5) Dips - Bench dips - Still ring dips
Other Scaling Techniques/ 1RM
Scaling can also be applied to the reps and sets and the load of the workout. You can do more/less of an exercise per set or you can use more/less weight aka load( the most common version of scaling.)
For load scaling to be effective, i.e. still achieve results, you must know some important numbers. Your 1RM (one rep max), target and resting heart rate, and in some cases the current efficiency of your cardiovascular/ respiratory system. The number you are going to reference and improve on the most is your 1RM. If you know this number then you can work at different percentages to achieve different end products. Figure out your 1RM by taking an exercise and setting a weight you think you can do 5 times. Then go up in weight (increments of 5-10 lbs.) to the point where you can only do one or two of the prescribed exercise. This is or is very nearly your 1RM. Test it again later when you are fresh to make sure that it is the weight you can do only once for that exercise. Again, once you know this number, you are able to effectively scale your workouts to an appropriate load level anytime. (Remember, that if you are truly working hard, your 1RM will increase with time.)
Final Thoughts
I am writing this short article because I understand that this training can be daunting to the uninformed. In an effort to inform my people, I will continually write on the many aspects of effective training. In this particular essay, I hope that you come away with the knowledge that anyone, absolutely anyone can do this. As long as scaling is utilized, everyone who trains can achieve very fruitful results in a fun and motivating environment. No matter their age or fitness limitations. Time and time again I have seen people "make" it.
Leo
This is beneficial for many reasons. First, it is an opportunity to get a full-range of motion instead of sloppy, half-hearted, crap reps. It is far better to work at an angle that you can manage and get the full-range. Why? Because you are working in a progression. Your muscles are going to respond to a "step ladder" approach much better than the "jumping from a cliff" norm.
That being said, don't feel that you are not going to get the same quality of workout by scaling down, on the contrary, you will be getting a more efficient training session. I recommend everyone reading this post to "scale" your sessions to an appropriate intensity. As long as you are working to the pinnacle of your ability, scaling can enrich your training better than just barely keeping up (or not keeping up at all.)
Oh, and remember that scaling can work the other way as well. If the training needs to be more challenging, then make it happen.
Common Examples
Exercise - Scaled down - Scaled up
1) Push up - knee push up - Elevated Push up
2) Squat - Chair squats - Squat Jumps
3) Lunge - Lunge Pulse - Lunge jumps
4) Pull ups - Jumping Pull ups to hold - Inverted pull ups
5) Dips - Bench dips - Still ring dips
Other Scaling Techniques/ 1RM
Scaling can also be applied to the reps and sets and the load of the workout. You can do more/less of an exercise per set or you can use more/less weight aka load( the most common version of scaling.)
For load scaling to be effective, i.e. still achieve results, you must know some important numbers. Your 1RM (one rep max), target and resting heart rate, and in some cases the current efficiency of your cardiovascular/ respiratory system. The number you are going to reference and improve on the most is your 1RM. If you know this number then you can work at different percentages to achieve different end products. Figure out your 1RM by taking an exercise and setting a weight you think you can do 5 times. Then go up in weight (increments of 5-10 lbs.) to the point where you can only do one or two of the prescribed exercise. This is or is very nearly your 1RM. Test it again later when you are fresh to make sure that it is the weight you can do only once for that exercise. Again, once you know this number, you are able to effectively scale your workouts to an appropriate load level anytime. (Remember, that if you are truly working hard, your 1RM will increase with time.)
Final Thoughts
I am writing this short article because I understand that this training can be daunting to the uninformed. In an effort to inform my people, I will continually write on the many aspects of effective training. In this particular essay, I hope that you come away with the knowledge that anyone, absolutely anyone can do this. As long as scaling is utilized, everyone who trains can achieve very fruitful results in a fun and motivating environment. No matter their age or fitness limitations. Time and time again I have seen people "make" it.
Leo
Unfortunately...
Only a small percentage of you guys out there are actually emailing your results to me. I should stress that this must happen! If you guys are doing the work, then please please please record your results into a notebook of any kind (even if it's on restaurant napkins stapled together), then email me the results.
Recording your results is one of the most valuable tools to training. How can you know where you are going when you don't note where you have been? I use the results to figure how effective training is to different populations.
This goes out to anyone and everyone who uses this site as a resource in their training. Email, your name (you can use an alias, I don't care) and the particular "Homework" day (month/day/year) and your results (times /and or reps...I'll specify).
Email me at onicombat@gmail.com
That's it! Thanks for your time, let's get to work.
Leo
Recording your results is one of the most valuable tools to training. How can you know where you are going when you don't note where you have been? I use the results to figure how effective training is to different populations.
This goes out to anyone and everyone who uses this site as a resource in their training. Email, your name (you can use an alias, I don't care) and the particular "Homework" day (month/day/year) and your results (times /and or reps...I'll specify).
Email me at onicombat@gmail.com
That's it! Thanks for your time, let's get to work.
Leo
Friday, June 6, 2008
Beach Project: Week 4 Day 2
I found a rope! So I grabbed it and hung it...and then we climbed it. The cool thing is that it's a 1-1/2 inch manila, a little harder to climb than the usual 2 incher. Almost everyone looked at me wide eyed when I told them they were going up it, but to their surprise they all were properly prepared to climb it based on the work we have been doing the last 3 weeks.
We also started using small kettlebells, the KB exercise was Turkish get-ups. A very technical progression that proved hard to teach but everyone got the hang of it. I can't wait to get some heavier ones.
Big congrats to everyone that is participating in the current Project. I am sure you guys are happy with the gains you have made and the new stuff learned in the last few weeks. Keep it up!
We also started using small kettlebells, the KB exercise was Turkish get-ups. A very technical progression that proved hard to teach but everyone got the hang of it. I can't wait to get some heavier ones.
Big congrats to everyone that is participating in the current Project. I am sure you guys are happy with the gains you have made and the new stuff learned in the last few weeks. Keep it up!
Tuesday, June 3, 2008
Climbing
When I was still training to go to BUD/S, I knew I needed to get more (functional) upper body strength so I started climbing and bouldering. I went to a gym called Rock Gym in Southern VA. close to where I was stationed. I didn't climb very long before I was shipped out to Coronado, CA., but I did learn the value of climbing. Now, I revere those who take this up as their sport.
While my plate is completely full with training for my fights, going to school full-time, and running a training business, I unfortunately cannot make climbing a sport. However, I can take the principals and drills and cross-train with them.
That being said, I expect to have a short climbing wall in the gym so we can develop some of that kind of strength. In addition, we will have still rings (gymnastics), paralletes (gymnastics), dip bars (more gymnastics.) These will all be used for the development of my "Adventure" project disciples.
Email me if you want in on this brand of fun...onicombat@gmail.com
While my plate is completely full with training for my fights, going to school full-time, and running a training business, I unfortunately cannot make climbing a sport. However, I can take the principals and drills and cross-train with them.
That being said, I expect to have a short climbing wall in the gym so we can develop some of that kind of strength. In addition, we will have still rings (gymnastics), paralletes (gymnastics), dip bars (more gymnastics.) These will all be used for the development of my "Adventure" project disciples.
Email me if you want in on this brand of fun...onicombat@gmail.com
Monday, June 2, 2008
New Equipment coming!
I am happy to announce that we will be getting a pair of rings in the next week or so. The caliber of training will heighten considerably when these come in, as an ex-competing gymnast I know the value of these rings to our training. You'll all see what I am talking about very soon.Another addition to our gear is a Bachar ladder. This is a training apparatus geared to developing the type of strength necessary for rock climbing/ lock out strength.
The Bachar ladder won't be available for use until we begin our "Adventure" Project. Reason being, all the climbing drills will require a more specific waiver of liability.
Subscribe to:
Posts (Atom)
Earning their Keep
Posts
