#zenolink

[chriswelch68]

It's that time of year again... football, pumpkin spice, mums, the Cidermill and shifting training emphasis away from endurance and back to strength and power!!!! Even if you are a recreational athlete, you should view your year as 'seasons' and shift your training accordingly... strength/function, building toward sport specific performance and in-season competition. Old school would have be pretty isolation-ist about the process, but new school is blend of all throughout the year, with emphasis being shifted as you move through 'seasons'. Today was a strength and volume day for me. Upper body to start: 5 rounds: 5 reps flat barbell press / strict wide grip pull-ups to failure 3 rounds: 5 rps 30deg incline dumbbell press / 7rps heavy barbell curls 3 rounds: 5 reps single arm dumbbell floor press Finish with 100kg x 50reps for time of trap bar dead lifts. This is an awesome volume based exercise for both strength and power. It is a variation of the 100kg x 100reps. On a personal note, my PR on the 100x100 this spring was 5'43"... today was the first time since that PR effort and I went easy but finish in 2'45" which puts me in nice position to hit my goal of 5mins this winter!! PS. I have found that the key to a good lift is all in how you approach the bar... do you own it, or does it own you?! and of course always represent #ZenoLink https://www.instagram.com/p/B2fa15CHI7R/?igshid=2q3yvb8m4gqz

[chriswelch68]

After a little over a month away from any real high intensity metabolic conditioning, getting back to it starting today... short workouts, maxed out effort. Today I started with 5 sets of 5 reps explosive power (heavy for speed) push -pull intervals - flat barbell presses and seated wide grip cable rows. Finished with 4 rounds for time: 500m sprint row/20 burpees/20 wall balls. If you only have 15-20mins and want a super intense cardio and total body workout, try 3-4 rounds of 500m sprint rowing/20 burpees/20 wall balls... go as hard as you can. Remember its not truly high intensity if you are not redlined your max heart rate zone, but also remember for 15-20mins of intense work you can get a metabolic response for 24hrs. AND this kind of training is extremely beneficial for endurance athletes as well, as it has been shown to have a more significant impact on improving VO2 max and anaerobic threshold than sub max intensity, steady state workouts. #ZenoLink #HIIT #MetCon #MetabolicConditioning #ExplosivePower #Training #Strength #Power #functionaltraining

[chriswelch68]

Long response plyo swings with ball strike to finish up this evenings work out! Getting ready for states next week. #Golf #GolfSwing #Training #Performance #FunctionalMovement #ZenoLink

[chriswelch68]

#Passion #ZenoLink #ZenoLinkHPC https://www.instagram.com/p/BoNuvJKFOH5/?utm_source=ig_tumblr_share&igshid=17lwaxmtoxzs5

[chriswelch68]

My new favorite lid !! Badass ZenoLink truckers with raised 3D logo in the house. #Representin #ZenoLink #ZenoLinkHPC (at Zenolink Human Performance Center) https://www.instagram.com/p/BoNY53NFIJ9/?utm_source=ig_tumblr_share&igshid=qznkxncp4psq

[chriswelch68]

Representin' vintage #ZenoLink

[chriswelch68]

Waiting for Liar Liar at he last transition point, co-sponsor Bottomless Brewing!! #ZenoLink #Seneca7 (at Bottomless Brewing)

[chriswelch68]

We are 'killin' it at the ZenoLink HPC and it's only Monday!! Big week ahead!! #MondayMotivation #ZenoLinkHPC #ZenoLink #UnlockYourPotential (at ZenoLink Human Performance Center)

[chriswelch68]

Vestal softball functional performance evaluations!! #ZenoLink #ZenoLinkHPC #LourdesSportsMedicine #Lourdes (at ZenoLink Human Performance Center)

[chriswelch68]

A beautiful day to release your 'inner savage' and get after it!! #ZenoLink #ZenoLinkHPC (at ZenoLink Human Performance Center)

[chriswelch68]

#ZenoLink board meeting... big things ahead. And checking out Craft! #UnlockYourPotential (at Craft)

[chriswelch68]

That moment you feel 'dwarfed' by the D3 running back you are testing, HAHA !!! Twice my size with twice my vertical ! #beast #crazyexplosive ...thinking back to my days playing d back, would not want to have to try to stop this guy, LOL ... had a blast running football diagnostics at ZenoLink Human Performance Center #ZenoLink #ZenoLinkHPC #UnlockYourPotential (at ZenoLink Human Performance Center)

[chriswelch68]

Winter training has been exceptional !! Made huge gains in all areas and stayed healthy!!! No injuries and no sickness this year. Finishing up my foundational training phase and getting ready to transition into skill phase in a few weeks to get ready for events/races starting in May and running through September!! #ZenoLink #ZenoLinkHPC #UnlockYourPotential.

[chriswelch68]

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A post shared by Chris Welch (@chriswelch68)

Sometimes an old man gets lucky 😉 ... Working my 11 year old nephew Cam out on pass routes today at #ZenoLinkHPC ... such an awesome time. #ZenoLink #UnlockYourPotential (at ZenoLink Human Performance Center)

[chriswelch68]

View this post on Instagram

A post shared by Chris Welch (@chriswelch68)

Working my 11 year old nephew Cam out on pass routes today at #ZenoLinkHPC ... such an awesome time. #ZenoLink #UnlockYourPotential (at ZenoLink Human Performance Center)

[chriswelch68]

View this post on Instagram

A post shared by Chris Welch (@chriswelch68)

Working my 11 year old nephew Cam out on pass routes today at #ZenoLinkHPC ... such an awesome time. #ZenoLink #UnlockYourPotential (at ZenoLink Human Performance Center)