STS 10-20-08 & The Show

"Imagine you're in a room you've never been in before, and you're blindfolded and have to walk across the room without touching any furniture. Hitting is harder than that." - Harmon Killebrew

Cool Links

- Paul Chek being Paul Chek. True examples of training movement paths, not body parts. I like Chek because he demonstrates what all the great experts demonstrate: that the true power of the muscular system is that it's all connected. Da Vinci recognized it first in his drawings and ever since we've applied to it to athletics, dance, yoga, etc (i.e. movement). Harness the power of the body's connectivity: train movements not muscles.

- Study on barefoot walking. Spend as much time as you can barefoot, open up the proprioceptive musculature of your feet & strengthen those ankle/heel/foot muscles. Feel the ground beneath you. Pillar strength starts from the ground up.

- hip mobility

- Duh.

- Good food for thought. Just use common sense for supplements. Remember that the supplement industry is not here to make you healthy. It's here to make them money.

- 10 tips for good nutrition

- Interval training article. Nice little add-on at the bottom as well to keep you thinking.

- Pools are up. Getcha popcorn ready!!

Workout

Warmup: Usual jump-rope & bodyweight exercises

Med-Ball & Plyos

Worked out with a partner. We set up a nice lil' circuit that consisted of medicine ball throws till failure, then bosu lateral bounds (2 sets till failure). That's 1 circuit, did 6 circuits. Each circuit incorporated different types of throws from list below:

• Pillar strength (standing) throws
• PS twisting throws
• PS 1-arm dominant throws
• squat-to-throw (all variations: throw at top, throw on the way up, throw at bottom, etc)
• split-squat-to-throw (all variations: split-squat forward, backward, throwing while moving, etc)
• side-lung throws
• overhead throws
• unilateral throws (1 leg throws, all types, example would be to chest pass with 1 leg at top of sprinter position, switch every throw, etc)
• step-out backhand throws with a 12lb ball (those are killer, re-create your backhand huck with the ball, focus on generating torque from the hips)
• jumping throws (all types)
• 1 arm throws

We got 300+ throws in easy, hitting every single muscle in the body as one complete unit. Explosive appendages moving independently around an active but stable core= what it's all about.

Functional Lifts

1: OH squats (3 sets moving as fast as possible with consistent pace n' form for 30 seconds)

2: Walking backwards OH split-squats w/twist (mad core stability) 2 sets

3: Cable punches (3 sets)

3: 1 arm kettlebell swings (2 sets)

Collapse.

Stay Frosty,

#40