How important is a single moment? I once read a magazine article entirely devoted to one set of barbell rows performed by the great Dorian Yates. The six-time Olympian world champion believed in efficiency. For over sixty years, there has been an ongoing debate regarding the number of reps and sets required to maximize ones muscular potential, but there was no debate about who the world champion was at that time. One of my favorite quotes is “The proof is in the pudding”. Whatever this athlete was doing was working… so I read the writers words intently, carefully saving each descriptive phrase into my memory. As I read, I began to grasp the writer’s deep appreciation for the champion’s method. The article spared no detail or a doubt as to the lifter’s purpose. I was convinced that Dorian’s efficiency was his edge. I committed myself to maximizing every workout, every set, and every rep. Continue reading Make It Count…
Big sets. Use weights that are appropriate for quality repetitions.
Jump Rope x 2 min. or Bike med-high intensity 2 min.
Close grip lat pull x 10
Bent over Barbell or single arm Dumbbell Rows Continue reading Fit (back, Chest, Arms, Balance)
- Chin-ups x 3-6 or reverse bench press (modified pull-ups)
- Toe Touch x 25 (sitting on your sit-bones with feet in the air knees bent slightly)
- Squat Thrusts (Touch floor with hands on squat) x 20
- Burpees with Jump x 5
- Bench Dips x 20
- Toe Touch x 15
- Squat Thrusts x 15
- Pushups x 10 (full 90 degrees elbows)
- Toe Touch x 25
- Squat Thrusts x 20
- Jumping Lunges x 20 ea.
- Chins x 3-6 or reverse bench press (modified pull-ups)
- Toe Touch x 10
- Squat Thrusts x 10
- Pogo over Versa Bar x 60 sec
- High Knees x 60 sec (knees up to waist)
- Squat Thrust Touch floor x 15
CO-ED Total Body Beginner, 2 – 3 days per week (35 min)
Tools of the trade: One role up exercise mat (yoga mat), one exercise band with handles (…tension red or medium), and a Buddy (more fun).
Standing Wide Leg stretch (hold for 20 seconds x 3)
Standing Single Leg runners stretch for quads x 20ct
Butterfly Stretch x 20ct. (Seated on your mat pulling heals towards you)
10 inch arm circles x 30 (moderate speed)
Rear Shoulder (Pull each arm close & across chest stretching the rear delts x 10 ct. ea.
Triceps stretch x 10 ct. ea. (Elbow bent over head pressing gently with other hand) Continue reading Need a workout but don’t have a gym?
If you’re a Surfer or wish to be a surfer some day, the first thing that you need to know is that all surfboards won’t engender those visionary nose rides, hits, hacks, carves, and aerials on that tasty wish list of yours. You’ll need a “real” surfboard for that…
Last weekend I paddled out at one of our local spots for a test ride on my new “Poker Chip”; the most recent addition to my quiver. My first takeoff was so automatic and natural that I’d swear it was one of my old whips; each ride after, being a repeat celebration. The uniqueness of this first ride was that the board’s dimensions were completely different from any of my other boards; a completely new design and yet it new me! Continue reading Artistry in Motion, Locally Crafted Custom Surfboards
The Ab-Solute Truth
Everybody would like great looking abs. But with so many different opinions regarding how to get them, who knows what to do? I think its a good time for a detailed review of the abdominal training fundamentals. Here’s what you need to know:
It’s all one muscle*
There has long been a misconception that there are “upper” and “lower” abs, but in fact your abdominals are one long, flat sheet of muscle that runs from the bottom of the breastbone to the top of the pelvis. You work the whole muscle with virtually any abdominal exercise you do. Reverse crunches are no more effective for working the lower fibers of the abdominal wall than standard crunches. If you want to get more of those lower fibers working, concentrate on Continue reading The Ab-Solute Truth