Welcome to the latest edition of the Spartan Insider VIP Newsletter.
Spartans are completing the final session of Program 1 for 2014 today.
Some pretty ambitious Targets were set 6 weeks ago and although many of them seemed so far away, almost all of them have been ticked off, some easier than expected.
The guys have lifted heavy, sweated heaps and improved massively in only 6 weeks. It’s great seeing the physical, but more importantly, mental progress made as guys gain confidence in themselves and their ability. Most people are actually capable of much more than they ever thought and these Spartan guys are proof of what’s possible if you apply yourself.
A short new 4 week Program starts next week with some Crossfit style stuff set to take place. There’s some interesting combinations coming up that will test strength, power and endurance leading into Oxygen’s Challenge Week Series 8 in March.
It’s gunna be hard work but Spartans love a challenge!
Oxygen Health & Fitness
To improve at this exercise you can use a resistance band, the thicker the band the more assistance it provides. The band is looped around the bar and then around one foot (more assistance) or one knee (less assistance). If you don’t have access to a band you can still master a chin up by training eccentrically and starting at the top of the chin up and slowly controlling the downward descent.
The straight bar Chin Up (palms facing you) places too much stress on the wrists, elbows and shoulders. Even if you haven’t experienced it yet chances are good that a steady diet of supinated (palms facing you) straight bar chin ups may come back to bite you in the ass… or elbow, eventually.
Wide Grip Pull ups (palms facing away from you) on a straight bar are a bit safer but could also be eliminated if you have any shoulder problems.
Many top level Strength & Conditioning Coaches expect their male athletes to be able to complete 8-12 consecutive chin ups regardless of their size or weight.
You can’t live without it! Dave Lambert Oxygen Health & Fitness 02 4233 2963