Ironman contender uses Kiama strength & conditioning

Welcome to another Spartan Insider VIP Newsletter where we share the best hints, tips and advice from our experience in the trenches.

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Read on for this week’s news…

Oxygen Health & Fitness

Incline Bench Press

The Bench Press is one of the most popular exercises among guys for strengthening the chest, shoulders and triceps. Performing this classic on the inclinebench targets the upper part of the Pec Major (Chest) as well as hitting the Triceps and Front Delts (Shoulders).

 

World renown Strength Coach Jason Ferrugia recommends using an incline bench to reduce the injury risk and to hit the pecs far more effectively; especially the upper pecs, which most people are lacking. Former six time Mr. Olympia, Dorian Yates used this as his staple chest building exercise and it would be hard to argue with his results.You should lower the barbell down in line with the collar bone.To keep the tension on the pecs and off of the joints and connective tissue, you can stop the bar 2-3 inches off your chest.

Keep your shoulder blades pulled together and tight

This is a very important and often overlooked aspect of great bench pressing. While pressing you have to create the most stable environment possible. This can’t be done if most of your shoulder blades are off the bench. When you pull your shoulder blades together you’re creating a tighter, more stable surface from which to press.

 

 

 Building the foundation

This past week has seen some comprehensive Assessments covering Girth Measurements, Body Fat, Functional Movement ability, Bodyweight Strength and 1RM testing on both the Squat and Incline Press. Yesterday wrapped up with some S.M.A.R.T Goal Setting so the guys could translate the assessment data into some Short and Long Term Goals for the year ahead.

 

The second half of yesterday’s session had Spartans working at around 70% of their 1RM on the core lifts of Incline Press, Squats, Trap Bar Deadlifts and they also got back in the groove of Chin Ups. Technique was the order of the day and the workloads proved challenging but achievable. With this emphasis on quality work and technique, Spartans are poised for a big year of Kiama strength & conditioning and I can’t wait to see the improvements.

 

Training for the tough stuff

Endurance machine Jamie Williams is gearing up for a massive 2015 in preparation for his October stint at the World’s toughest Ironman Triathlon in Kona Hawaii. With slow twitch endurance type work coming much more naturally to him, Jamie has put a big emphasis on testing his strength and anaerobic capacity to kickstart the year.

He’s been a regular at our high intensity Conditioning sessions and he’s shown some great post-Xmas strength with Assessment scores of 50 good quality Push Ups, 12 Chin Ups, a 73kg Incline Press and a very deep 78kg Squat, which for at 6 foot 3 ain’t too bad at all. Keep firing Ironman!