Many people talk about training "the core" as if it is some ancillary supplement to your "meat and potatoes" training. Those of us who understand anatomy of functional movement recognize that everything is core. Moving large loads, long distances quickly requires multi- joint, proximal to distal motor recruitment patterns. Power generated from the center is translated outward to produce movement. It is called our kinetic chain, and the stronger your chain, the greater your ability to create power. I like to use this comparison to illustrate this. Picture a tennis racket. You swing the racket and force is translated through the handle, up a light and rigid graphite shaft and finally accelerates the head with a big whoosh! Now picture that same swing except the shaft of the racket is made of a wet sponge and not rigid graphite. Did you loose the whoosh? You betcha! Do you think the ball you hit was gonna go very far?...Hell no! Why?...Because all the force you created was absorbed and not translated. So what's the point? The core is not something..it is everything with regard to your training and ability to perform athletically. During this series of lectures I will discuss ways to turn your core into that light rigid shaft.
Soon we will have commemorative 365 days of squatting tee shirts with a tribute to the memory of Amanda Miller on them (courtesy of Again Faster). The shirts are pretty bad ass and the proceeds will go to the American Melanoma Foundation. A great way to show support and get involved on this. I'll keep you posted with the details as they come.
"Character is, for the most part,
simply habit become fixed."
C. H. Parkhurst
Day 65
315
405
455
475
High Hang Squat Clean
135
185
225
255
265
Day 66
315
405
455
5x 200m shuttle run (15 sec rest)
Day 67
Front squat
315
405
455
Day 68
315
405
455
1 mile run 6:15
Day 69
315
405
455
Snatch balance
135
185
235
265
295
Hang Power Snatch
135
155
177
199
Read about Amanda at amandaredmiller.blogspot.com
Dave,
ReplyDeletehey man, awesome challenge. I was wondering how much rest you're taking between for example, day 68 where you squat then did the 1 mile run. Are you keeping a 4+ hour window or just hitting them back to back. Thanks man, good luck with training for next year.
AJ Moore
Usually if I have the luxury I squat in the morning, then do my metcon in the afternoon. Squatting early in the day theoretically has some advantages: for one, your testosterone levels are higher in the morning, and that afternoon metcon is a good opportunity for active recovery. I would squat early and move around all day after, than go to bed and let the blood in my legs sit. I have heard 4+ hours is optimal for stregnth and aerobic gain. I think Dr. Kraemer from UCONN exercise science just did a study on this.
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