Run rigth or dont run at all

May 29, 2017



Running is a primary function that every human should be capable of performing accurately. But most people don’t.

Running quantity has to be better then time spend running


It’s time to stop running just get in the miles or to say I am a runner.

Maybe you can do a marathon in 6 hours, but that dos not mean that it is a good idea



Speed Over Distance


The basic running technique has to be established before work can begin on speed and inefficiencies.
land on the mid-to-forefoot, hands at around 90 degrees with the light swing


Every human should be able to run 1 km på under 6 minutes with proper form



I don’t have THE reasoning to describe exactly why certain programming is so effective.



To run stronger and faster, get control of this point



Unable to Open Up Your Running Stride


Two possible issues if you can’t open up your stride: mobility, or the landing and going to over to the next step.



Is mobility okay, look at the landing and carry over...

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Murph for OCR training

May 28, 2017

What is Murph?

 

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire to radio his position to SOF Quick Reaction Forces. Though injured, LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Workout.
Every time you do this workout, remember.

Next, Murph the workout:

“MURPH”
For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as...

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How to get to a Perfect Push Up

May 26, 2017

Push-ups are the pursuit of the universe. They will impress as a strength test in school and the military, as punishment in school and the people on the beach.


In my studio, I use the upper body and torso strength to evaluate muscular imbalances and the ability to move the body as a unit. Unfortunately, most people I see have never learned how to push right up, and a large percentage can not do a full push-up.


When I ask to see a push-up, people have a tendency to laugh at me or to stare at me as I only asked them to touch benches my car. "Can I 'girls' push-ups?" They ask and look at me hopefully.


Do not worry - not everything is lost. There are many ways to get your first full push-up or the push-ups you already have to improve. Tipene below should help you get on your way.


Master the correct angle position


The biggest mistake I see in push-ups are people elbows just stick to the sides. If you do it this way, you are not alone. Michelle Obama's great Ellen pushups were done just...

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3 Sandbag Exercises Need in your OCR training bag

May 26, 2017

I am certainly a great believer of sandbag training as a tool or heavily emphasized form of training, I am also a naturalist in that others may want to use sandbag training as a means to improve training they are already doing. Among the great benefit to adding some sandbag training to your strongman, HIIT, or kettlebell workouts, or whatever you are focusing upon in your OCR training.

Of course, it is more than just throwing a sandbag into your routine and assuming magic will happen. Just like any extra strength training, there has to be an intention and a goal. With these three exercises will have the biggest impact on our sandbag training. The tools from our Dynamic Variable Resistance in your Training program.

Bear Hug Squat


Sandbag exercise looks so simple that many simply underestimate its powers to have huge impact in a variation of means. Most coaches and trainers are startled that when using fitting loading, that this can be such an excellent strengthening exercise for the...

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Five Reasons OCR Athle Should Do weigthed Squats

May 25, 2017

The squat is my favorited exercise and for my client and the overall public. Everyone should be doing some form of squats because they work the whole body, and studies show squatting to increase lower body strength can produce some fantastic benefits.

1) Do Squats to get Faster between obstacles

Running speed is influenced by being able to apply extra force to the ground, and the quickest way to increase
this is to increase lower body strength.

Not only will load front and back squats train the quads, glutes, hamstrings, and calves to provide more ground reaction power, but they will improve strength in the entire core musculature. This will allow athletes to combine their increased speed into OCR movements.

Recent studies prove that squats improve speed. For example, a study conducted on elite rugby players pointed that an increase in maximal squat strength during an 8-week pre-season training program made the players significantly quicker at short sprints. The players completed...

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Croodeo Ocr Sandbag test

May 24, 2017

I am testing out my new ocr sandbag bag test and outs love to have you take this test. When you have done the test send me your recents and I will help you with a simple structure to help our training and programming for our next race. Talk a look at my video to help you through the workout.

1:Sandbag 6 min to find 10 rm not 11 sandbag Strict press

     3 min Pause

2: 1 min max sandbag thruster med 90% from press days press

    3 min Pause

3: Tabata sandbag shouldering alt @ 90% from press days press

    3 min Pause

4: 6 min max Run

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Single leg lateral strength - super important for your performance and power

May 22, 2017

This exercise I fantastic for builder Single leg strength. Take a look at my video on bulgarian split squat.

3 Rounds of...

10 Front Squat @ 70%

20 Jumping Lunges

Rest 60 Sec

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10 set of 10 reps of the 10 sec push-ups

May 22, 2017

Completion Circuit

Please watch athlete brief video.

10 set of 10 reps of the 10 sec push-ups

5 sec up 5 sec down =1 push up

 

Breathless

Complete 3 sets for time

3 Rounds for time

5 Strict press

30 Double Unders 10 Pull-ups (kipping) 30 Double Unders

---

3 min rest

---

Fast Breathless

Complete sets for time

2 rounds AFAP

5 Press @ 60%

30 Double-Under 10 Pull-ups (strict) 30 Double Unders

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Morning Coffee with butter and MCT olie aka Buller proff coffee

May 20, 2017

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You do Not need to run all the time to complete OCR

May 19, 2017

A fb live on running and emmos

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