Spartan Insider – Eighth Edition

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Welcome to another edition of the Spartan Insider VIP Newsletter. Program number 1 of 2014 is progressing along nicely and the slow incremental improvements from Spartans morning and night is inspiring our community. It’s amazing what progress can be made when you get the right ingredients together and I really believe what we have is the missing link that so many guys are missing.

Bang for your buck programming means you get the best possible results from the minimum effective dose. Spartans young and old are improving their strength, power and mobility. Technique, coaching and recording of accurate and appropriate weights shows you your progress to keep you motivated. Realistic but challenging goal setting keeps you out of your comfort zone. Support, camaraderie and encouragement (and a little bit of taking the pi$$ out of each other) makes each session enjoyable.  Accountability from ongoing emails, Facebook posts and catch ups with myself and other Spartans helps you stay interested and consistent. Yep, once you’re in, you’re hooked and you’re never getting out haha!

See you at the bar (barbell that is).

 

Dave Lambert

Oxygen Health & Fitness

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Military Press
  1. Start by placing a barbell that is about chest high on a squat rack. Grab the barbell using a pronated (palms facing forward) grip. Grip the bar just wider than shoulder width apart.
  2. Slightly bend the knees and place the barbell near your collar bones. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  3. Lift the bar up overhead by extending your arms up.
  4. Lower the bar down to the collarbone slowly as you inhale.
  5. Lift the bar back up to the starting position as you exhale.
  6. Repeat for reps.
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Spotlight
Straight Body

 

It’s important that you keep your body straight throughout the set. Don’t lean back as this could lead to injury when using heavy weights.To help with this squeeze your glutes tight whilst maintaining a slight bend in the knees throughout.

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Spartans making great progress

We’ve had a few great sessions this week with not just a few but the majority of guys really working their way up in numbers. Just this morning Anthony Langlois impressed with a heavier Squat, Incline Press and 2.5kg Chin Up, Daniel Rouse-Stanton churned out some 110kg Squats and 18 reps of 7.5kg Chin Ups. Pete Townley pumped a 78kg Incline Press and is making some great Blue band Chin up progress. Mark Burns, with one session left before his Japan Skiing Trip, hit his goal for Military Press, Power Cleans, Box Jumps and Chin Ups. He’s about 2kg off his targets for Squats and Incline Presses and is on the verge of throwing away the Chin up bands forever!

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Bruce Borchardt

Despite the noticeable change and positive comments about this guy’s physique, this week’s transformation is more of a performance improvement. Midway through last year, 55 year old Bruce Borchardt had surgery to repair troubles he was having with his biceps. It kept him out of most types of pulling movements like Chin Ups, Rows and the dynamic Power Clean. Once he was given the all clear by our resident Physiotherapist Mark Burns, Bruce resumed training around his injuries and he is now back in action doing full range Chin Ups, heavy Dumbbell Rows and is perfecting his technique on the Power Cleans. It’s great to see someone persevere through the disappointment of injury setbacks to come back bigger and better and the old fella is stronger than most blokes half his age. Top stuff Bruce

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You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963
 

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