Spartan VIP Insider – Seventh Edition

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Welcome to the next edition of the Spartan Insider VIP Newsletter.

We’re into Week 2 of the training year and it’d be easy to think “righto I’ve had a week to settle in, lets hit it full throttle this week.” As much as I like that attitude, and I certainly want you to train with intensity, keep the long term goal in mind.

 

You can only improve if you’re consistent. One key to remaining consistent is making small incremental improvements. See how they both feed each other?

When you rush ahead to quickly, you risk injury. When you’re injured you can’t train, or you can’t perform the exercises you’d like to.

 

Sometimes it’s immediately. For example you decide to up your bench press by another 15kg after only just completing your set last session. Then snap goes your pectoral muscle and you’re looking at a looooong lay off.

Other times it can be more of a progressive injury. You grind out those Military Presses even though it doesn’t quite feel right in that shoulder. But you push on, week after week until eventually you can’t do that exercise at all because you’ve developed an impingement in your shoulder joint. Some days it’ll feel ok, other days it’s like a knife in the back.

Injuries suck, and unfortunately we’ll all suffer some niggles at some point in time that will restrict what we can do. Just do yourself a favour and do everything within your power to prevent them from happening at training. Keep your long term health in mind, execute proper technique at all times and don’t ignore the warning sign your body gives you when something doesn’t feel right.

If we all do that there’s gunna be some beasts at Spartan by Xmas.

 

Dave Lambert

Oxygen Health & Fitness

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Incline Bench Press
Bench Press is one of the most popular exercises among guys for strengthening the chest, shoulders and triceps. Performing this classic on the incline bench offers targets the upper part of the Pectoralis Major (Chest) as well as hitting the Triceps and Front Delts (Shoulders). You should lower the barbell down to around about the collar bone.
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Spotlight
Flex the Pecs

We’ve mentioned it before but it’s a tip worth hearing again. When nearing the top of the press, think “cleavage”. Flex or squash your pecs together hard, feel a pump in the chest and slowly lower again for reps. The flex might only be brief for the first few reps but try to increase the intensity and duration towards the end of your set.

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watch video
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 Spartans come back bigger and stronger

It’s been really pleasing to see a number of the guys who suffered niggles and injuries last year getting back to their best. Returning to exercises that have previously caused you grief isn’t always easy but a couple of the guys have been slowly starting to conquer a few demons. In particular Bruce Borchardt and Pete Townley who both had bicep/elbow surgery last year are back doing full range of motion Chin Ups and Power Cleans. David Files has also been completing full Power Cleans after niggling hip flexor issues forced him to skip this exercise for much of last year.

It’s worth remembering that just because something has caused you injury doesn’t necessarily mean you should never do it again. Get strict on technique, start light and really nail the mechanics of the movement. Then and only then increase the resistance. Slowly but surely you’ll rebuild your bodies bigger and stronger than ever.

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Anthony Langlois

Anthony Langlois has always had a keen interest and been very consistent in his training. He’s utilised most of the services we’ve offered like Strength, Interval Runs, Boxing and now Spartan Training Club. He’s also participated in most events we’ve promoted including the upcoming Wanda Xtreme6 Fun Run, Challenge Week  and Saddleback Smash. I recently found this old photo on the left from the inaugural Smash (October 2011) and thought wow hasn’t this bloke gone through some physical changes? The pic on the right is exactly 2 years later. Well done Anthony you’ve lost some weight over the past 2 years and I reckon with your consistency and the new challenge of training with Spartan guys 2014 is gunna see you really rip up. Bring it on!

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You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963

 

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