Spartan Insider – 12th Edition

Interesting Image

Time for your latest Spartan Insider VIP Newsletter.


Spartans have entered a new Program this week and it seems to be doing the trick. There hasn’t been much conversation going on as the guys try to catch their breath between reps.

 

This next 5 weeks is Crossfit style training which typically involves higher reps than they’re used to doing and a high heart rate throughout. It’s been a great new challenge that’s left a few guys sore and sorry but it’s bound to help improve their muscular endurance leading into Oxygen Challenge Week Series 8 at the end of March.

 

Read on for some hint & tips about a classic exercise that although most people are familiar with, they may not know the best way to execute.

 

Dave Lambert

Oxygen Health & Fitness

Interesting Image
Interesting Image
Push Ups

Push ups have not been a part of the Spartan program in a long time. We do warm up with push ups every session where there is a focus on squeezing the glutes, pulling  the abdominals tight and going through a full range of motion. Beyond that though it’s the first time in ages this classic old exercise has been part of the Program and I for one am feeling it today. I’ve noticed a few of the guys said they didn’t feel too bad from push ups but I know for me they’ve never been one of my strengths. If you find push ups easy, or easier than other exercises, then read on today to see if you’re getting the most out of your push up technique.

Interesting Image

Set up an “arrow formation”. This means if you took a snapshot from above, your body in push position would look more like an arrow than the letter “T”. This position is easier on the shoulder joint and leads to a higher activation of the Pecs and Triceps

Engage the core by pulling the abdominals in and squeezing the glutes tight. This will limit the amount of “hip sag”that commonly occurs when people have poor core strength and equally tight hip flexors and spinal erectors in the back.

Complete a full range of motion, not top range of motion half reps. This tends to happen because people lack “end range” shoulder strength and stability. Bottom half involves a higher percentage of body weight which is why it feels more difficult.

Interesting Image
Spotlight
Full Range of Motion

I’ll repeat the above – use full range of motion. “People want to fool themselves into thinking they are in better shape than they really are. The ego can handle 10 half-rep push-ups, but it’s tough for a typical person to admin they aren’t in good enough shape to perform a single legitimate, full range push up.” – T-Nation

Interesting Image
watch video
Interesting Image
Sleds get easier
Highlight of this week has been a loooong time coming but due to a bit of rain this week, our Punisher Sleds actually moved a bit easier! I’m not going to say it was easy, it never is and never will be, but it’s been a nice change this week to get a bit more speed over longer distances. The past few weeks, probably months in fact, sled work has been 10-30 mtr efforts and hard work at that. This week however, the troops have been pushing 40-50m in 10 second bursts and pushing their heart and lungs to the limit.
Interesting Image
Ant Hammo
Only last night at our Conditioning session we were discussing the cardiovascular improvement in one of our long time Spartans Ant Hammo. As discussed in the article above, sleds are never easy but once, when this guy was down, he was out, no coming back. The lactic acid build up, the burn in the lungs – it’d bring this guy to the ground. Now however, he still pushes his body to the limits but after a few deep breaths and a little bit of soul searching he recovers fast and seems raring to go again. Great work Hammo keep up the hard training champ.

You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963

 

Lave Lambertlogo.jpg Dave Lambert Facebook.png Dave Lambert twitter.jpg David Lambert YouTube.jpg

Speak Your Mind

*