Spartan Insider – Ninth Edition

Interesting Image

 

Welcome to the latest edition of the Spartan Insider VIP Newsletter. January’s almost over and New Year’s resolutions to get serious about fitness take on new meaning in the next few days. February ticking over on the calendar represents a level of urgency for those who haven’t acted upon their resolutions. If you’ve let one month go by without doing anything, how long will it be before you take action?

 

If you’ve taken action and you’re working away at a new program, what comes next? Will you continue to plug away on the same old exercises or will you change it up? Should I change up every exercise or only some? Do I change the sets/reps/weights or all of the above?

 

Kiama Spartans don’t have to worry about that.  They don’t have to worry about whether the exercises they’re doing are safe & effective. They don’t have to worry about lacking motivation or accountability.They don’t have to worry if the Bench Press, Squat Rack, Trap Bar is available at their gym when they want to use it. Hell, a lot of gyms wouldn’t even know what a Trap Bar is!

 

Holidays are over, most people are back at work, kids are back at school and there’s no excuses left for you to take action and achieve everything you really want.

Fire up, go after your goals and be consistent.

2014 is your year!

 

Dave Lambert

Oxygen Health & Fitness

Interesting Image
Interesting Image
Box Jump
Box jumps are a compound, multi-joint exercise. The exercise can be used as a method of conditioning but a different technique and lower height should be utilised when performing the higher rep style. When training for explosive power, like Spartans are during the current Program box jumps should be performed at a challenging height for sets of 1–6 reps. It’s is a high effort move, so focus should be on technique and make sure to recover enough between sets.
The technical phrase for what you want to achieve is Triple Extension, which involves moving from a bent position, in which all joints are primed and ready for movement, to a fully extended position in which all joints are essentially locked.


One reason Box Jumps are performed is to allow the athlete to jump as high as they can without having to experience the eccentric stress caused by the landing of the jump.

 
 
How to do it:
  1. Stand in an athletic position, with feet shoulder-width apart, knees slightly bent and a comfortable distance from the box.
  • When you’re ready to jump, drop quickly into a quarter squat, then push your hips back, swing your arms, and push your feet through the floor to propel yourself onto the box.
  • Don’t “stick” your landing. Instead, envision the way cats land when they jump from something—you too, should try to land this quietly.
Interesting Image
Interesting Image
Spotlight
“Get Tall”

 

“Get tall” during the jump or imagine trying to jump over the box.  This helps accentuate hip extension into your box jump technique. Without really exploding through your hips, you’ll be missing a lot of the benefits of this exercise.

Interesting Image
watch video
Interesting Image

Box Jumps a serious challenge

Going along with the theme of this week’s newsletter, Box Jumps although a serious challenge, would be the highlight of the past week at Spartan Training Club. 4 weeks ago Spartans had been jumping onto a soft top gymnastics box which is 1m high. Each week there have been up to 2 inch increases to the height of the box and it now sits at 1.2m for a number of guys. Although a few are yet to master it, there have been a number of guys who are landing them well with technique improving quickly.

Interesting Image
David Files

It’s crept up over a period of a few months but David Files is packing some “Boulder Shoulders” in 2014 after smashing out some BIG Military Presses in the last couple of Programs. Currently he presses 3 sets of 6 reps with 55kg, bloody strong for a tall lean guy who weighs in around 75kg. He also does this exercise fairly quietly which is more than I can say about his other lifts like the Squat and Deadlift. Well done Filesy!
Interesting Image

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

*