Burn Fat – Build Muscle – FAST!

Burn Fat – Build Muscle – FAST!

FAT Max Training – Short duration, High Intensity Training - Burn Fat – Build Muscle.

For maximum fat burning and muscle growth combine compound power exercises with explosive movement in short duration high intensity (sprint) intervals – Kettlebell training is the perfect fitness modality to explore this training model. With few exceptions all hard style kettle bell exercises are compound movements and most can be performed explosively.

The key is to perform a heavy power movement for 4-6 reps (10-15 seconds) followed by an explosive (ballistic or plyometric) movement for 9-20 reps (15-60 seconds). An example of this would be a 6 rep/9rep sprint interval followed by a 15 sec. active recovery interval.

6 hip hinge deadlifts – heavy or double bells followed immediately by 9 ballistic deadlifts with a lighter bell. Double 16’s for the 1st set and a single 16 for the second. Follow with a rest interval that is ½ the total training interval – repeat 8-10 times. Example – 6 reps = 10 second, 9 reps = 20 seconds. Recovery interval = (10+20)/2 = 15.

If you use a gymboss timer your interval would be 30/15. Note – this is a very high intensity protocol – the variables that can be manipulated are the recovery and total sets – start with 4 sets, perform a TGU each side, or another active recovery/stability movement (arm bar) then repeat - active recovery interval between cycles should be ½ the total training cycle –

Example – each circuit 45 seconds (30 training and 15 recovery) – you perform 4 sets – 180 seconds – your rest between circuits should be 180/2 = 90 sec.

Fat Ash 69 HIT Circuit - Basic: Maximize Fat Burning and Muscle Building

Warm Up - Start training with 10 n 10 – (10 sets of 10 reps – hip hinge DL )

Training Interval - Dead Lift - 6 reps heavy (2 bells) – 9 reps ballistic (1 bell) – active rest 15 seconds

Repeat 4 x (moderate) 6 x (hard) 8x (intense)

Active Recovery – 90 seconds (TGU one side with weight or both sides without)

Repeat circuit 2 – 4 times.

The final component - maybe the most important – is the nutritional variable – the fuel we use to feed the machine. Here are some thoughts – none is cast in stone, and none should be viewed as a good reason to delay or postpone a work out (any work out is better than no work out – just do it!) But if we are to be purposeful in all things, and plan our work out schedule to be as efficient as possible and maximize our caloric expenditure, these factors should be considered:

• To maximize fat burning we want to perform our sprint interval on an empty stomach – the caveat being adequate hydration. This school of thought also recommends some protein (whey) before training to minimize muscle loss during a fat burning session. This model works well for training sessions performed upon waking – if we train after we sleep (timing is relative for those who work shifts) we are basically training in state of mild starvation (if our last meal was 8-10 hrs ago). This forces our body to metabolize stored fat for use as fuel.

• No sugar for 2 hours after sprint interval training – one of the goals of high intensity training (sprint interval) is to force the body to produce HGH (human growth hormone) According to published studies the production continues for several hours after training. The down side is that sugar counter acts this response and shuts down HGH production. Many consider HGH the “fountain of youth” because it stimulates muscle growth AND the growth of connective tissues, bones, and other good stuff. Again – the key variable is no sugar for 2 hours after you train.

• HYDRATE !!! Studies have shown a 20-30% reduction in strength and stamina during training when comparing athletes who have hydrated properly against those who have not. Proper hydration cannot be overemphasized – before and after training – especially if you use caffeine or other stimulants/diuretics.

• Consume 20 or more grams of quality protein ASAP after training. Feed the machine quality fuel – the type and the amount are relative – my recommendation is a high quality whey powder mixed with fruit and low fat milk. By adding the milk you get the benefit of casein protein. Casein protein (pronounced kay-seen) is the predominant protein found in milk. It makes up about 80% of the protein in cow’s milk. Whey makes up the remaining 20%. Whey protein is fast digesting and gets to the muscles fast. Casein protein is extremely slow-digesting protein.


Train Hard, Train Smart - Captain

Training is on for Today - Thursday Jan. 29th

Big Snow - No Worries

Our policy is that when school is closed we are closed - if there is early dismissal or after school activities are canceled our program is closed. I just called the office at Roger Ludlow MS and was told that there are not cancellations - so we are on. See you there - Captain

Year in Review - Rough Draft

Smart Strong Stable – (SSS) - 300 work out

The following is a balanced work out that I use to clean, pattern, then load movement patterns in a systematical format designed to improve functional movement and prepare athletes for high impact training. The work out is broken down into several phases- clean, pattern, warm up, pattern and load (power/strength), hydrate, pattern and load - stability, pattern and load - flexibility, cool down and stretch.

The goal is to make the training sessions short - 1 hr max - yet complete. Provide a combination of movements that serve multiple purpose - as with the kettlebell swing - the movement becomes the indicator as well as the training tool - A skilled RKC instructor can observe as swing and know immediately if the movement patterns used are functional and effective. As Gray Cooke put it so well - we do not want to add fitness to dysfunction - providing high intensity training methods to flawed movement patterns is a recipe for disaster. A house built on sand will not survive the storm. Our goal is to build a strong foundation of functional movement patterns, then load them progressively.

Train hard, Train smart,

Captain.



Smart Strong Stable – (SSS) - 300 work out

Z-Health Neural Warm Up – Level 1

Hydrate

TRX Arm Complex – dynamic warm up

TRX - Functional Clock - alignment

TRX Functional Squat Progression – pegboard, punch, surrender - alignment

TRX-KB Fusion 1 – Push, Pull, DL – 10 sets – 10 reps Super Set - load 300 reps – (KB hip hinge dead lift, trx press, trx low row)

Hydrate

TGU roll and press with pause – 5/5, 3/3, 1/1 with heavy bell – strength and stability

TGU – GTG – no weight 3x in each position: to elbow, to hand, to bridge with extension, to pull through-push to floor-lunge start, finish with lunge holding tension at bottom of movement - flexibility

Bretzel – 45 seconds each side - flexibility

Hydrate/ protein/simple carbs

Total time – 1 hour

Why TRX at Fairfield Strength?

You can't hide anything from TRX - Life breaks and TRX makes - sound kinda corny but...

TRX training begins with the core - hips and core - it requires movement to be synchronized with breath. To learn well and properly pattern movement training must be broken down into bite size chunks. The size of the chunks depends on the student. Some people can handle big pieces, others need things broken down really small. Some even need to learn things backwards - start with the negative and work through to positive. Simple adjustments - like the angle of the system or the width of a stance can make a movement do-able or challenging for almost any level of fitness or dysfunction. All of your instructors have received special training in group and or individual TRX training - your chief instructors have attended the TRX training certifications in both. Perfect practice is what we seek - perfect training is what we teach. Do what you can, perfectly, this will allow you to master technique and eventually meet any reasonable fitness goal safely. 60% of all fitness programs end in injury. For most injury ends their fitness quest. Our goal is to get you there safely.

- train hard, train smart,

Captain

STill RoOm Available in our Tues/Thurs Classes

There are still openings available in our classes on Tuesday and Thursday. Start 2010 off right - do something good for yourself or those you care about. Change the way you move at Fairfield Strength - contact us for additonal information.

Today's Training Session

Today's training session went very well. A most hardy welcome to Celi D'Angelo, one of our new students. Great Job Today!!! Celi is one of the Fairfield HS Soccer players who have taken adventage of our winter training - here is the letter I sent out - we still have some room in our programs - if you are interested please check them out - Captain


Subject: Winter Training Ops - Strength and Soccer


Hi All -

I hope you had a very happy and wonderful holiday season. With the New Year often comes resolutions to renew or remake. Fitness or "getting in shape" is usally near the top of everybody's list. I put together a couple of programs which I invite you to consider. As many of you know - I have been conducting winter, spring and summer training ops targeting HS players for quite a few years. We have learned a few things about what works and what doesn't. Taking the winter off definately does not help on any level. Winter should be a time to add smart strength, to fix what is broke, and to work on your close game.

Strength training should be purposeful. A well designed program should identify asymetris (imbalances caused by life or injury) flexablity issues, and strength issues that need to be corrected to prevent injury and improve performance. Just "lifting wieghts" is not always the best solution to add strength where needed. Effective strength training also needs to be athletic - forcing breath to syncromize with movement, be sport specific, and core centered. Strength training should also be combined with technical speed, agility, and reaction/reflex training.

Winter is also the time to work on your short game: small sided play, futsal, and tight possession play. Work should focus on improving and pefecting your technical skills and then practice them in a confined area that involves high pressure and quick decision making.

With those objectives in mind I have the following to offer - space is limitted - 12 max per strength training session and 16 max for indoor SAQS and tech skill training. I have tried to keep the cost as low as possible and have some scholarship money available for anybody in need (please speak with me directly). The target audience is anyone looking to improve thier level of play - from incoming freshman through college players. College players home for the break are most welcome - (Mookie will be training with us). There is no fee for college players who train with us during the break.

Strength Training - Roger Ludlow MS fitness center - Tues and Thurs - 3-4 or 4-5. This program is unlike any other stength program currently available. We uniquely address the stablity issues most damaging to female HS soccer players by utlizing the TRX body wieght training suspension system, kettlebells, and Z-health. We begin each session with a Z-Health joint mobilty neural warm up - designed to align and open joints, restore mobilty, and prepare the body for training. We then use the TRX suspension system to pattern and load funtional movement - basically re-learn or re-enforce proper movement patterns, then progressively load to strengthen and stabalize. We incorporate kettlebell training including the Turkish Get Up to provide resilient strength and explosive power. We also incorporate reactive neural muscular programing - which basically helps develop reflexive movement, propreception, and tracking ablity (hand or foot to ball contact) All very cool stuff that we have been working on for a while. Cost is $149 for 12 classes or $269 for 24 classes. We run through the summer and missed classes can be made up at any time.

Indoor Soccer Training - technical, tactical and agility - Wed Nights 8-930 PM at Burr School - Jan 6, 13, 20, 27 and Feb 10. - Start each session with a Z-health warm up - followed by a Ball Mastery warm up, followed by tech skill training - each week we cover a different techinical skill. Each session will involve possession play and small sided play and will include a technical agility component - speed/agility ladder, rings, etc... Riccardi Mendes, former SHU stand out and graduate assistast to the SHU Women's Soccer Team will be assisting. Cost is 50

Take care,

Coach G