Matt Palfrey (Sandbag Fitness)
The right approach.
Scott Andrew Bird | follow @scottbird
What’s been going on this week? Quite a lot actually.
Over to you. I’d love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : if you’re keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.
Video : Training With 7X Mr. Olympia Phil Heath (Will Tennyson)
How quickly and heavily should you be lifting? If hypertrophy’s the goal, watch this video. Incredible advice.
Gymchat 278 – TBAWe’re still finalising the details for this week’s discussion. I’ll post them on the blog (and Twitter, Facebook etc) shortly. In the meantime, take a look at some of the previous episodes of the show – (there’s an example below, and a full list here). And if you’ve got any questions or comments on the various topics discussed, we’d love to hear them. Just leave a note below the video.
Maik Wiedenbach. Great conversation.
NB : If you’d like to take part in a future episode – either as an interviewee, or as a guest host – just drop us a line. Love hearing how everyone else trains.
Checking Out : Portance (Smart Gym Clothing)Looks great. Portance is a set of odorless, feature-laden clothing – designed solely for use in the gym. It’s a great mix. A little video :
Ever Tried Kettlebells?
If you've seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.
Tip of the Week : The Power of Naming Your WorkoutsEach week we publish a number of tips and techniques via Twitter, the blog; and the newsletter. Wherever you are, there’s always a way to improve what you’re doing.
Give Your Workout a Name!, but here’s a quick story to give you the basic idea :
A few years ago, a couple of young dudes I trained with (Muay Thai), wanted to do some extra conditioning work. I offered to take them on a run up Puke Hill on the weekends. After a few nervous side-glances, both of them asked, “Why is it called Puke Hill?” After striking a suitably melodramatic pose, I just smiled and then walked away. When they finally got to do the run, I noticed three distinct changes to the way they normally trained:Good stuff.
Of course Puke Hill is just a hill. Sure it was steep, and using it for interval-sprints was quite challenging, but what hill sprints aren’t challenging? So here’s the point of my story: I believe that by simply giving the run a name, my two padawans trained harder, worked together better, and gained a greater sense of individual and shared achievement.
- Intensity – It was the hardest I’d seen either of them train.
- Team-work – When one of them almost gave up, the other one slowed down and ran beside his friend–helping him to complete the last set of sprints.
- Accomplishment – After the run, neither whined or complained. In fact, despite their exhaustion, both had shit-eating grins plastered across their ugly faces.
Unlock Your Hips, Unlock Your SquatI get a lot of questions regarding the impact of ‘unlocking your hips‘ on heavy squatting. Rick Kaselj goes into it in plenty of detail in the ‘Unlock Your Hip Flexors‘ program; and I’ve also posted a brief video below which demonstrates/explains some of the exercises.
Both (working with Ryan, and Rick’s program) are highly recommended. And as always, we love hearing your feedback – if you sample any of the above exercises or the ‘Unlock Your Hip Flexors‘ program, we’d love to hear about it.
Exercise Of The Week : Elevated Glute-Ham Raises
GHRs not enough of a challenge? Try holding a plate and tipping up the back of the machine. Lots of fun.
Incidentally, if you’d like to get in touch regarding this or any other aspect of strength, you can contact me here. Look forward to hearing from you.