#saidprinciple

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

I finally understand why this is considered a #lowerbodypullup. Here are some benefits of the #glutehamraise: * With proper form this will ABSOLUTELY isloate your #hamstrings probably more than most #posteriorchain #isolationexercises. *Over time these will build up the size on your hamstrings OVERALL as well as the #glutes. This is essentially thanks to the demands placed on the #lowerbody. Think the #saidprinciple. *The ability to strengthen and build up your hamstrings using this WILL carry over to a stronger, and far more STABLE #squat, #deadlift and probably even your #benchpress. Make sure to TAKE YOUR TIME with these. Do not rush these. My hips are a bit bent but this will go away the more I practice it. Make sure you stretch your hamstrings enough before ascending back up and like with most exercises, be sure to BRACE. By the way, major thanks goes to @joelt800 for his critique on this. I'm available for #oneononepersonaltraining at the ICONIC @strongandshapely. I'm also available for #athomepersonaltraining along with #onlinepersonaltraining via Zoom. Contact me now and let's get you in the best shape of your life today! Mike #mikealexnadercpt #strongandshapelygym #northjerseypersonaltrainer #northjersey #bergencounty #bergencountymoms #passaiccounty #eastrutherfordpersonaltrainer #eastrutherfordnj #cliftonnj #specificadaptationtoimposeddemands #accessorywork (at Strong And Shapely) https://www.instagram.com/p/CUA8xGDpkei/?utm_medium=tumblr

[strengthrx]

The SAID principle Specific Adaption to the Imposed Demands. If you want to get stronger then you train for strength, if you want power train for strength and power, if you want endurance train for endurance.....pretty simple. You will only improve based on the demand you place on the body. If you want to improve in sports you have to train in a manner that is similar to the demands of your sport. Ask yourself....What is required of your sport, how long does the action last, how long does recovery period last, how long does event last...focus on improving your muscular system and energy systems based on those requirements. For example football lineman running for miles is not improving them for their sport. Increasing absolute and relative strength, RFD and power as main goals with some endurance will help their performance Golfers training with light to moderate weights doesn't improve them for their sport as the sporting action lasts less than a second followed by a minimal walk and repeated...they require RFD, power and explosiveness to hit the ball for distance and practice for hitting balls for control to place the ball and work it. You don't have to mimic the sport action in the gym. you train for GPP General Physical Preparedness and improving the muscular and energy systems based on the SPECIFIC demands of sport and then practice the technical and tactical aspects of your sport for specific application of those improved qualities. #specificity #saidprinciple

[powerwithin-blog-blog]

My (I guess it's official now) Goal!!!

Many people in my NPTI class know that I have had a goal since the beginning of last term (July) that I wanted to be able to do 3 BW pull-ups by the end of our 3 month term.  Well, I wasn't quite successful with reaching my goal just yet... and I think I need a new plan to go about this.

1. Strengthening my LATS!

We had free time in class last Sunday so I did V100's back - pull-ups (Green band) and inverted rows.  I really emphasized contracting the lats since it's the agonist muscle (the prime mover) of the pull-up. 

I think when I would do my pull-ups before, I was using more of my pecs and biceps which are such small muscle groups for this movement- that there is no wonder I couldn't do a pull-up before!!

2. Negatives

Last week I was traveling for work and didn't get much gym time.  However the time I did spend, I tried to make useful. 

*************************

Warm up

1 mile run

WO 1 :  2 Rounds

Lat pull-down negatives - 90# 10reps

Lunges with a twist - 6# medicine ball - 20 on each leg

Push-up switching hands on bosu-ball - 12 times

(1 minute rest between rounds; 2 minute rest between WOs)

WO2: 2 Rounds

Plank tricep pull - 15# - 6 reps on each arm

Hamstring curls on yoga ball - 12 reps

Dumbbell bench press - 15# - 15 rep

Warmdown

10minutes of stretching (in my hotel room)

***********************

The gym at the hotel didn't have a pull-up bar which was fine since it was a great opportunity to work on the eccentric part of the pull-ups.  I did negative lat pull downs as close to my body weight as a could while still being able to do 10 reps.  Working out eccentrically can help strengthen the muscle, in this case the lats, and will eventually help with the concentric motion- which will be the actual pull-up.   

3.  "SAID" Principle

 Of course, if I want to be able to do a BW pullup, I just need to start doing it!!  That is why I'm going to apply the SAID (Specific Adaptation to Imposed Demand) Principle and before and after every work out- I'm going to try to do as many pull-ups as I can!

4.  Reset Timeline

To have a proper goal - you need to set a timeline of when you think you will actually be able to reach the  goal.�� Last time I jumped to quickly and said "3 pull-ups by 3 months"  without even knowing if I could even do 1.  I also failed at making it a progression- and just hoped by the end of 3 months I would be strong enough to do 3. 

So I'm going to keep with my "3 Pull-ups in 3months" - however, I'm also going to add in some mini-goals along the way.

By October 31st:  10 pull-ups with the blue band

November 15th:  1 BW pull-up

November 30th:  5 pull ups with red band

December 15th: 2 BW pull-ups

December 31st: 8 pull ups with red band

January 15th:  3 BW pull-ups!!!!

Wish me luck and I will keep everyone updated on my progression!