Welcome to the first ever issue of the Spartan Insider VIP Newsletter. This weekly newsletter serves as part of our overall mission at Oxygen Health & Fitness to positively influence the health & fitness of 1000 Kiama locals.
One of our major target markets are men who are often time poor but want an overall training experience that provides as much bang for their buck to get great results. These are guys who are looking to build strength but stay injury free. They want to build lean muscle and strip body fat from their guts. They want a full body training session where they can work at intensity but enjoy the process. They want to train with other like minded guys who push but encourage.
That is how Oxygen Spartan Training Club was born and this Newsletter is the evolution of that service.
I hope you gain inspiration, education and motivation from this newsletter and it assists you in enjoying a fit and healthy lifestyle for years to come.
Oxygen Health & Fitness
Trap Bar Deadlift
This funky looking barbell may be slightly intimidating but has gained widespread support among many coaches as a back friendly alternative to the traditional straight bar deadlift. Many lifters, especially men, lack flexibility in the ankle joints and also don’t know how to properly hip hinge to avoid catastrophic back pain when dead lifting. The Trap Bar is a perfect place to start. Here’s how to do it:
1. Step inside the hexagonal shape with your feet equal distance between front and back of the bar 2. Push your hips and butt back behind you to start bending over towards the floor. Once you’ve tilted over beyond 45 degrees, bend your knees and squat down to reach the handles. 3. Grip the side handles tight, choke them and transfer that same tightness to your lats by pulling your shoulder blades back and down. 4. Brace your stomach like you’re about to take a punch. Stand up by driving your feet into the ground, straightening your legs and thrusting your hips forward. As you approach the top of the lift, squeeze your glutes hard. 5. Wash, rinse, repeat!
There’s a lot of great technique information in the description above but the Tip of the Week is designed to stop you from hyper extending your neck when deadlifting. It’s a common error we see that coincides with lifting heavy stuff off the ground. In order to take the pressure of your neck and ensure optimum technique your tip of the week is:
Make a double chin – tuck your chin into your chest.
Jamie does his Fastest Half Marathon
6am Spartan member Jamie Williams did his fastest half marathon in 20 years and 55 races over this past weekend. Well done Jamie!
“Cheers Dave, I attribute a lot of it to your strength training. It’s made a huge difference to my power and endurance, it’s kept me injury free and that in turn has helped my confidence.”
Dave kicks things off with some personal stats
Each week we’ll be looking to profile the physical changes we’ve been responsible for. There’s certainly been some great transformations this year but I’ll kick things off with some personal stats since August:
Thigh: +3.5cm on each
Upper Arm: +1cm on each
I attribute these changes to training consistently with a motivated group of guys who challenge each other to improve. More recently adopting an extra super shake each day has given me extra calories as well as plenty of energy to rip into my training.
Setting targets and having something to aim for is so important for tracking your progress and improving motivation.