tag:blogger.com,1999:blog-71425019988977415032024-03-05T21:12:26.348-05:00Hubbard Training SystemsHubbard Training SystemsUnknownnoreply@blogger.comBlogger730125tag:blogger.com,1999:blog-7142501998897741503.post-90637142046563493002015-08-28T23:05:00.001-04:002015-08-28T23:05:39.625-04:00Wall Of Fame<div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Over the last four years, 80 clients have earned a spot on the HTS Wall of Fame. While the actual wall has come down, the Wall of Fame will live on right here on the blog!</div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjprDrysHY7dZcIA6_51Ows9xCqiPdkpWPhfYsRPrpq5SGcZSbwcMKOlWOdeJsObPLycugUrCmjuzFvVyHa3_5ors9cPq84y59ZJogffOZINDBb3XzYPJY5iQbyScUn_cLXdjJZVBDeW_Kh/s640/blogger-image--2002935079.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjprDrysHY7dZcIA6_51Ows9xCqiPdkpWPhfYsRPrpq5SGcZSbwcMKOlWOdeJsObPLycugUrCmjuzFvVyHa3_5ors9cPq84y59ZJogffOZINDBb3XzYPJY5iQbyScUn_cLXdjJZVBDeW_Kh/s640/blogger-image--2002935079.jpg"></a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-85491471699932877372015-08-21T13:38:00.001-04:002015-08-21T13:38:51.688-04:00A New HTS female Bench Press Record!<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCzxGeIjvfqJNdVVX_4wOmhQKyNSi2_A-ojxMcibtbDvcpVCKUu9m2k7jug66ENQ8eRyZ0lIUty_0htasRYeCrP6puRHbxc0WZb8ElTMvlaH0z4O1alTBJTQNrT2vZZkwsvlW0n9j48Gb1/s640/blogger-image-221742755.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCzxGeIjvfqJNdVVX_4wOmhQKyNSi2_A-ojxMcibtbDvcpVCKUu9m2k7jug66ENQ8eRyZ0lIUty_0htasRYeCrP6puRHbxc0WZb8ElTMvlaH0z4O1alTBJTQNrT2vZZkwsvlW0n9j48Gb1/s640/blogger-image-221742755.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Congratulations, Brittany, for setting a new bench press personal best and a HTS female bench press record this week! She bested her previous personal best of 127 pounds. </div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-81071787405798596682015-08-08T23:06:00.001-04:002015-08-08T23:06:58.457-04:00Clearing Up Some of the Myths of Proper Running Shoe Selection<div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh016ChtZEKZjtqvToPaOlP4GnUbwA5WN-GEiGzr1PjORsNGenhc3aZIQD7qC7oKbPM-t8vY7iKapOOEUYKqZs09VMmzrWqP0xISX-zL9xladhFCG0rryaiMSz27zH0fEnISd7RSqmdNR6i/s640/blogger-image--438465804.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh016ChtZEKZjtqvToPaOlP4GnUbwA5WN-GEiGzr1PjORsNGenhc3aZIQD7qC7oKbPM-t8vY7iKapOOEUYKqZs09VMmzrWqP0xISX-zL9xladhFCG0rryaiMSz27zH0fEnISd7RSqmdNR6i/s640/blogger-image--438465804.jpg"></a></div><div><br></div><div>Where do you turn for advice for selecting your running shoes? Often, we will get fitted by "experts" at a retail store, or take the word of a manufacturer about why the properties of a certain shoe design are best for you. These "motion-correcting" shoes are often more expensive than other models, and that cost is justified by the belief they will help us prevent running injuries. However, many of these claims are not based on good research, just speculation and product marketing. </div><div><br></div>There is now a growing body of biomechanical research that indicates that these "motion-correcting" shoes do not help prevent running injuries, as claimed. Preventing foot pronation and heel striking with motion-controlling shoes don't help prevent injuries. But, the research does support the idea that proper fitting/best feeling shoes for our unique feet can help. </div><div><br></div><div>As much as shoes that fit you well can help keep your feet healthier, over-use injuries will still happen. Our bodies are all different in the amount of stress and strain they can handle. We need to develop/maintain leg/foot strength, stability, and range of motion; and listen to our bodies. </div><div><br></div><div>The next time you are in the market for new running shoes, forget about having the "experts" fit you with shoes they want to sell you, and try on five or six different brands/styles and take them for a test walk/run to see which ones fit and feel the best for your unique feet!</div><div><br></div><div>http://mobile.nytimes.com/blogs/well/2015/08/05/choosing-the-right-running-shoes/?ref=health&_r=0&referrer=</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-77161708600280949152015-06-07T12:17:00.001-04:002015-06-07T12:18:34.756-04:002015 Kettlebell Snatch Competition Results<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEd5WZ8Ilmy0rmVOoFejWTmzjaUbIb3lOUGd-X9sh2gZFlSJhXVKymjjXo4g0mTyJQyhbHPWjMp0Nh4p1zhZRlI80LyJm0SmHO3STrlYUkZRwauFWQuyGk3eHcD2FPamPDW4erhgQ36jn8/s640/blogger-image-1024101236.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br><br><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEd5WZ8Ilmy0rmVOoFejWTmzjaUbIb3lOUGd-X9sh2gZFlSJhXVKymjjXo4g0mTyJQyhbHPWjMp0Nh4p1zhZRlI80LyJm0SmHO3STrlYUkZRwauFWQuyGk3eHcD2FPamPDW4erhgQ36jn8/s640/blogger-image-1024101236.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Yesterday marked the end of our week-long kettlebell snatch competition. Twenty seven clients trained and competed in the two minute competition. Clients competed against the criteria of 400kg(women) /700kg (men) total weight lifted to earn a gold star or their picture on the HTS Wall of Fame. Twenty five clients reached that criteria, including Laura and Heather earning their picture pictures on the Wall of Fame!</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Congratulations to Brent and Meagan, the overall winners for the men and women divisions, respectively. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRD3Vd7Wb-H-IaTQDXvgNwuZEjikai1eKGpgjIw410O8iMr8SupesxR-ALAfeSKVZMBUFUFhTJAUt74kmLuD9zReiekTgKjOhGa7GgCSLAf6MFGyF0KGCe8CDyKmT0cNSEymB-bWNnXQ8N/s640/blogger-image--1202898747.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRD3Vd7Wb-H-IaTQDXvgNwuZEjikai1eKGpgjIw410O8iMr8SupesxR-ALAfeSKVZMBUFUFhTJAUt74kmLuD9zReiekTgKjOhGa7GgCSLAf6MFGyF0KGCe8CDyKmT0cNSEymB-bWNnXQ8N/s640/blogger-image--1202898747.jpg"></a></div><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">We also divided all the competing clients up into four geographic teams: Northwest, Northeast, Southwest, and Southeast. Congratulations to the Northwest team for compiling the highest team total.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTYVq1Rhrgr2GCmTzOJcGFRvqvMadEF06srw20YxiOhyoFyrGLuW_HBhHaaj_F0tQJmCskJdS6UmfbwsxA5qZA72d0LUZBkLFE4PX0z9w9SHQlE8O3QtsE_DYmbuN_VIMn2D_gUjb4Ynn7/s640/blogger-image-1649456331.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTYVq1Rhrgr2GCmTzOJcGFRvqvMadEF06srw20YxiOhyoFyrGLuW_HBhHaaj_F0tQJmCskJdS6UmfbwsxA5qZA72d0LUZBkLFE4PX0z9w9SHQlE8O3QtsE_DYmbuN_VIMn2D_gUjb4Ynn7/s640/blogger-image-1649456331.jpg"></a></div><br></div><br></div><div class="separator" style="clear: both;"><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-46055140400721049042015-05-12T16:05:00.001-04:002015-05-13T09:38:48.478-04:00Recognition of Training Consistency for April 2015<div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfTSWA30DFPSQzjNAaCXxJxx_hfHODyvJ7HjCj8qsaZuctRsI-zy0LWHpbOLEDlvjBRMnaSXkbs9r8eKBi0j3IXe2cYrWteeFLagAFYizJeO9r2u05F3lyk_HbAiGBlRVirnS5F3lSO2S_/s640/blogger-image-1797718139.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfTSWA30DFPSQzjNAaCXxJxx_hfHODyvJ7HjCj8qsaZuctRsI-zy0LWHpbOLEDlvjBRMnaSXkbs9r8eKBi0j3IXe2cYrWteeFLagAFYizJeO9r2u05F3lyk_HbAiGBlRVirnS5F3lSO2S_/s640/blogger-image-1797718139.jpg"></a></div><div class="separator" style="clear: both;">Walking through the front door consistently is and will always be the hardest exercise for all of us. Making your fitness training a priority and being consistent with it, even with life's ups and downs, is paramount. That is why it is important to recognize not only client's PRs, but also those who make the commitment and train consistently (you'll also see the strong correlation between the two). Here are the clients who trained at HTS seven or more times in April of 2015:</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Judy</div><div class="separator" style="clear: both;">Chuck</div><div class="separator" style="clear: both;">Jill P</div><div class="separator" style="clear: both;">Jo</div><div class="separator" style="clear: both;">Kristen</div><div class="separator" style="clear: both;">Meagan</div><div class="separator" style="clear: both;">Roberta</div><div class="separator" style="clear: both;">Stephen</div><div class="separator" style="clear: both;">Abby</div><div class="separator" style="clear: both;">Anne</div><div class="separator" style="clear: both;">Debbie</div><div class="separator" style="clear: both;">Cherryl</div><div class="separator" style="clear: both;">Shelly</div><div class="separator" style="clear: both;">Denise</div><div class="separator" style="clear: both;">Ernest</div><div class="separator" style="clear: both;">Gina</div><div class="separator" style="clear: both;">Chris G</div><div class="separator" style="clear: both;">Claudia </div><div class="separator" style="clear: both;">Kristina </div><div class="separator" style="clear: both;">Kyle</div><div class="separator" style="clear: both;">Lauren</div><div class="separator" style="clear: both;">Mary</div><div class="separator" style="clear: both;">Molly</div><div class="separator" style="clear: both;">Linda</div><div class="separator" style="clear: both;">Ann</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-25944947190157567322015-04-23T14:18:00.001-04:002015-04-23T18:55:09.324-04:00Sixth Month Anniversary at HTS 2.0On October 22, 2014 we moved to a larger location at 20 Executive Drive Suites G/H. The new location has allowed us to spread out, add new equipment, and train more people. We now offer 36 (hour) semi-private training sessions, five Functional Interval Training (FIT) Classes, and our Successful Nutrition Application and Principles (SNAP) classes and serve about 80 regular clients. Yesterday, April 22, 2014 we celebrated our six-month anniversary in our new location. Here are some images from the past six months....<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-13933160038419162552015-04-20T13:43:00.002-04:002015-04-20T13:57:16.753-04:00The HTS Blog is back!<div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQTPlI21-jCihyphenhypheno4I2lArsWCha5bH0ThbJU2Uf0OnrfW-ie9iRIoOW2DE1pTcACpnV9CrklRh7DPCWRB13oLMvSyfC6VNQajkucO7-1-10XvbtJofN0pETIYNPTGlTRTr7el3xzGENmoD4/s640/blogger-image-1706329342.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQTPlI21-jCihyphenhypheno4I2lArsWCha5bH0ThbJU2Uf0OnrfW-ie9iRIoOW2DE1pTcACpnV9CrklRh7DPCWRB13oLMvSyfC6VNQajkucO7-1-10XvbtJofN0pETIYNPTGlTRTr7el3xzGENmoD4/s640/blogger-image-1706329342.jpg"></a></div><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">The HTS blogspot blog has been resurrected! It has been three years since it was last used, but I have decided to update and use this blog page as the primary web presence for Hubbard Training Systems. From here you can still access the Mindbody scheduling/billing software, and the HTS Facebook page, but also I will be able to add more education articles and current going-ons at HTS. Therefore, I will be shutting down hubbardtrainingsystems.com next month. I just need to get the word out about the transition back to this address in our marketing materials. Be sure to bookmark this address or subscribe. </div><div class="separator" style="clear: both;">See you back here soon for more fitness and training information, motivation, and updates about HTS community!</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-11818151410616501982013-02-14T08:41:00.001-05:002013-02-14T08:41:53.980-05:00Iron and the Soul - The Lifetime Love of Lifting<i>Originally published in Details magazine in 1994, by Henry Rollins</i><br /><br /><b>Iron and the Soul</b><br /><br />When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.<br />I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn’t think much of them either.<br />Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.<br />Monday came and I was called into Mr. P.’s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in.<br />Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.<br />Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say shit to me.<br />It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.<br />It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.<br />I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.<br />I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.<br />Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.<br />Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.<br />Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.<br />I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.<br />I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.<br />Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.<br />The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.<br />The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-24660587182527165862012-11-07T14:53:00.001-05:002012-11-07T14:53:50.326-05:00Sled Pushing Mechanics<br /><br /><center><a href='http://photo.blogpressapp.com/show_photo.php?p=12/11/07/1555.jpg'><img src='http://photo.blogpressapp.com/photos/12/11/07/s_1555.jpg' border='0' width='320' height='237' style='margin:5px'></a></center><br />Pushing the sled appears pretty straight-forward. However, to push the sled efficiently, you need proper body mechanics.<br /><br />Since the sled is moving horizontally, you need to direct the majority of your force in that direction (orange vector), and minimize up and down forces (yellow vector). As you can see from the picture, your driving force (purple vector) needs to be at a low angle for this to happen.<br /><br />You also need to stay at this low angle to to effectively use your hips to drive the sled. Notice the full hip extension. They should be the main contributor to your sled drive. <br /><br />Remember these cues:<br /><br />• keep torso angle <45 deg<br />•drive heel back and opposite knee forward.<br />• long orange vectors!<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7142501998897741503.post-28409556775320436422012-10-23T19:11:00.001-04:002012-10-23T19:11:56.270-04:00Follow HTS On FacebookAs you probably noticed, the frequency of my blog posting has decreased significantly. Over the last year, business has increased tremendously. While I am excited about the ability to work directly with many more clients, my time available to write blog posts has vanished. Also, I feel I have covered a lot of topics in the last four years. Search the archives to read all of these articles. <br /><br />I have been using Facebook very regularly to update what is going on at HTS. I invite you to follow me on the Hubbard Training Systems Facebook page. You can simply click on the Facebook badge on the left side and "like" the page. You will receive all of HTS's postings in your newsfeed, and you can join in the discussion.<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-49535880717779526512012-08-30T21:42:00.001-04:002012-08-30T21:42:32.989-04:00Recent Training Pics<br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646474233957202'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5reHinnSBs7fXl6iiV0alzKBvEUjDe_rxtcUi266uMGX0vXtT6kp4dxepHpoAuRz6v8eeV7EIDSGplKlzNXL3dF0iHKFR9JigMfNqt-7HxoBKfHFsd97qqawjzF7WyHtZ_242uW7o6s6i/s288/9.jpg' border='0' width='281' height='210' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646485724556498'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgunu74zDxxnFyahYWgPsWbJ7c0JIwEiR2ZZHENQvUpYl8RLkRZ4N-uqv-ULTJQFx6KzPSEkoBI8F8rpW_EPHT7T4AQQJ7w0dpoDtMY1JkWsTNX8E3uLBdDsQkoaGbRIeOpPQYtX4Odh_ge/s288/10.jpg' border='0' width='210' height='281' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646514946382130'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk4QP_gV_4HMDEavTtUYrEtmXVtc4KoIzMTXCAaEx4ex6-CP5GMlMSNd4hlr05J74RtL9zvMOD3L3kSdkIC5NDjf7xL0yLL2w9Wc-JHxNAv1kdQHRo6_eIr_MOgdKDzHv_JdjrQYHqRkZi/s288/11.jpg' border='0' width='187' height='281' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646523393842306'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlrBOwAyFjip8LANS5pD7ZzzSqQCf6SghGypojAb853jHvucz_EsBGjzhaPVWi8ImvTg8Zpny8Mss0xCdj5Jevz_XylSNQHCrwyz_7nNOkaipJrdJAonMYnpAt9iwMx7wvYRQ-aIuQiBD5/s288/13.jpg' border='0' width='281' height='225' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646543581063954'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiwEanOijzVtICINDimR6VXU1fKZv-NOMbiYrcb0ysjuvyCrX4UjaJHhrcibwlLA8f3PBYwBklTIoOCvIBvMXH8Jsae2hlo4K-eOdoAnbex13BBwhp3unbdarxW1I0QgvlwopVnmMb3PUO/s288/22.jpg' border='0' width='213' height='281' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646552321461634'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhodNurmRgE7OmBggZzIj9HlG-h0kRq4cERZoFflmxT-pSxk9DzLh2v09jEfJ73aYmBlceGzVvorv6lLzPDD8Gd7me9r8FwUPBiQxYCab07W28cqAtpeJ1iygxIUhBLmoqKiCv2yLm2dEdo/s288/14.jpg' border='0' width='210' height='281' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646597402249506'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6sunz9DYUfYscHKKIplEbAOPmsf7XxvGQvNVTgm9920ZnNrgVrthr7s57eBgcpxLTlYHp8X_mnnLUrnu-YYhLt1j2EFl__TTjgHgGXEiuQQgCBZe1fQ_r7xbA43ViTJnnvvf6JHuWBFlE/s288/8.jpg' border='0' width='259' height='281' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646612258079202'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEika7wrC680MNKvEz-Un0T-ZUoWF1rDTQCaRI0cx5Csa0FmOwHBNV7wYi6kqzKF_v_1okH0173Lq3V_Fc4rQb17IsMEF8Yi4-kL0a_Z2_UmhFqeWn58pgiC-hw2QUDWEZb6RWkMLhLfuH4M/s288/15.jpg' border='0' width='281' height='238' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646625868605618'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_NGzMrugKihEoKTK76NEELcSj_f2tQlAHOf01lgfq7jnJpoq2iXhqtmUuk_aMVE4qNQ1rHz7zDUnr4vUoDbMiGrVUywKbHe-EmF0w_IfGDZW1bnn-cjH9ahndO6g5NE4aqlFmuHhTjFhy/s288/16.jpg' border='0' width='281' height='231' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646635030331458'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnNd_QViHSck1_wRiZp9i09FTr19upPE-Lfb_ugfCOl_BB_z9YWMQHQNYeDtgUE0AoKh_Jfh6a9gelR3mP60vrDkKG5slmmD92jh0SAzyOp0xCrQM-1nwreWtiB3A0ocL14YmRNjE0j6b3/s288/17.jpg' border='0' width='188' height='281' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646649826806498'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIEpM_WfBhUh4tZekoiJw28JXicxI9R7cd5t22xVYMXpjcIt2YCfQS_B6oZDSULuL7wjtTE0lz8UZXs7Z6lD87I1QNJnMIaL2VIcLr8bNnAEHMRE35lRK9iUYCAJDqsbiI4WvKM8_TS44b/s288/21.jpg' border='0' width='281' height='183' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646663453511106'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ6BVPyr2MRaqTEzVpAxuAu8cjdv07MNEf-Vr76RkkwJzw07svFErmyFtuq38E8NoycD7VRX_hszz7tIQ8G9ZzqqfP1Nn2G3Gx0dSu4fhJ4LQb7A96J7hWT76CB2v0yReVfNLGVoij7wMz/s288/18.jpg' border='0' width='281' height='213' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646674566510562'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbULZLWQJdaFETpImIMeUVfvW_OtKt9eyrj5Dr9yny4frZb15fDKA8O7SMlYK9_Xpcw9o3Fkfqf1-H97-2FvRRAIB7oFJq71reh6M7NuWJZ7bFrPRE7mzFlXF8VVRLAzxR4FT1w3VFzyZi/s288/19.jpg' border='0' width='281' height='210' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5782646690357438930'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZmUZwN1WI66Y8O20Mv9fwZrgGZooxRbdtLDB9cb_3og5UWtJqK9XJnuFQq0yrLPl_9Li4EgAjN7dgQ9kl2X2WN8ukGGm1OqwCsoRMxObSFtCKQR-wMG2AywNNnH9BQRdRIMzXH_eEN5Hu/s288/20.jpg' border='0' width='230' height='281' style='margin:5px'></a></center><br /><br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-64508312284478149862012-08-13T14:08:00.001-04:002012-08-13T14:08:21.351-04:00Slideboard TrainingRecently I have added two slideboards to HTS, and starting integrating slideboard training into many clients' programs. <br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5776220121225306978'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh597L6U_sY2-qcLFamZLJtiUMd4Oy4Ng6WxOPCairImhq7WcxSp2Hq597klG0DhrxjTOO-D1q06wgTDxC-LSuTQjLgHAqB14X3VoNaJjDPZKiToV-zVebihRvyvDGkYGqQNoqgPhSnm93N/s288/8.jpg' border='0' width='281' height='225' style='margin:5px'></a></center><br /><br />Slideboard training can be very fun, once you learn the proper technique; but it also addresses a common weakness. Most people have weak hips. While we can improve hip strength dramatically with barbell and kettlebell work, this is mostly in a single plane (front to back). The slideboard movement is side to side, and requires much more strength, power, and stability out of the hip adductors (inner thigh), and abductors (outside of hip). <br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5776220127347939826'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPrsd4FP9q9WZYyiLbGUrvhuczGthCrXducU2P5ZRN9Sn80Mp8iNCkzXKo62Ik-qxSnVmMXitfg7Q4l5d5iWBpIs9Y9gA8KKRmYYi74MsCmu0bbK9bcFhrHcm71xYrG-C2BnWC3ma2eB7k/s288/9.jpg' border='0' width='281' height='258' style='margin:5px'></a></center><br />In time, clients are flying back and forth on the slideboard. Intensity can be increased by moving to a longer board (we have 8' and 10' boards), or increasing your pace. <br /><br /><b>Slideboard Technique</b><br /><br />The basic cues I use for the slideboard are: "squat, step, and push."<br /><br />The "squat" is important, and has to happen first.<br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5776220139129076418'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw6Rq6NU-3z3IfIiY_loifHro6yOovcHrh50FM420R2QCq7D62R-tS9oQUObMqPyXNChulUNjfkhV2kjxSPYyQWwuJ9KCmMef0Dx1LxO8Ep-lbcNAbQhxE6_QK-TyHgCF3FSd_Ip_yQjrI/s288/10.jpg' border='0' width='281' height='219' style='margin:5px'></a></center><br />Then the "step" initiates the slide. It gets your momentum going toward the opposite side of the board.<br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5776220156685896914'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLC0z3oldNg-p5hzYImvDWOE5q_pS000HgXMZ8dFCeO96T2cEqDSHKez4qwLZOmKuVjz97GTd5dKv9RjfwYxR-QOFsEX1kQCdcB0cVawPDXE5YAD5lG35RQEl04YgvdGaxbjRAiEGygour/s288/11.jpg' border='0' width='281' height='217' style='margin:5px'></a></center><br />The "push" happens immediately after the "step" and is the final part of the movement. Failure to "push" hard will result in a weak slide.<br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5776220162786799074'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTJ7st9xeNj409oS-F8iBzLNc_SYzJohPurvl23dexxA5zRjn5bckUdYklYeTxSZiGfWwHcHRfdO-EF9JVrLwK-2P_JxHiOmaDP6XAL3ftjH-dekVvuPU7euM8f8FKKnY1JaLu07aWxOYQ/s288/13.jpg' border='0' width='281' height='214' style='margin:5px'></a></center><br />The last part is stabilizing and preparing to change directions. It is important to stay squatted down during this part, too.<br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5776220172230551522'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmoUdoxGUZNwieeiKQSwXXx7KkAyeXfmORnN4EnoLvW28uR4Rz28xJHk7Nrg1ubEpTrlZASClpQYbzgAXuyi-k7ZVzijCARQvC8wZvsHIiTAsEm3J9mcU9h45fkwv6wngBsk_ijW5ygAIi/s288/14.jpg' border='0' width='281' height='209' style='margin:5px'></a></center><br /><br /><b>Action</b><br /><br />Ok, time to see it all happen. Check out the video of me below. This is done on a 10 foot slideboard. The tricks are not standard training, just in there for your entertainment. And, the video is sped up 1.5x regular speed (if you couldn't tell).<br /><br /><br /><p align='center'><object type="application/x-shockwave-flash" data="http://www.youtube.com/v/ula2KyM5u-Y" width="400" height="300"><param name="movie" value="http://www.youtube.com/v/ula2KyM5u-Y" /><param name="quality" value="high" /><param name="allowFullScreen" value="true" /><!-- Fallback content --><a href="http://www.youtube.com/watch?v=ula2KyM5u-Y"><img src="http://img.youtube.com/vi/ula2KyM5u-Y/0.jpg" width="400" height="300" />YouTube Video</a></object></p><br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7142501998897741503.post-35225547092662950792012-07-29T13:40:00.001-04:002012-07-29T13:40:01.750-04:00Lochte's Advantage: "I Got A Lot Stronger"<br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5770647576648789298'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmmRqGgRY5GdDnZYIfKHiGF4ztQ1EW5qKfSKEQ8j3YN-HgidPSZYg15vg7zlxB0YfWQOkNJ8m2rWwYUBizaLMQleMHN4rGpTHKRRp7IX2og4LMYgvc0dENackt9mqb83XWyq54Xhffi6MB/s288/8.jpg' border='0' width='281' height='153' style='margin:5px'></a></center><br /><br />One of the highlights of this Olympics,so far, has been Ryan Lochte's impressive win in the 400m IM, including beating Michael Phelps by four seconds, Saturday. In an interview with NBC's John McEnroe, Lochte revealed his fun, active, and outgoing personality (he designed his own sneakers, skateboards, and surfs). Additionally, he explained his unorthodox (for most swimmers) dry land training. <br /><br />Lochte started working with strength coach Matt Delancey in Gainesville, Florida. With a combination of strongman training (tire flipping, keg throws, and farmer's walks), traditional barbell work (squats, cleans, and presses), and plyometrics (box hops) Lochte developed his overall strength and power.<br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5770647590254091378'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6ajN26wfMQ-6dX4cGmIE0DA0xGB5vn4uPRKt_srUJAiS5FkjVp63C-AB8oYNhaIx1tQqc7ujQR34V3YFlDkQWEwp6TR4EZ0apNOQ2HNhVPdj2kpAy5yDc5p1VZaDIhxJDEmzeRufKUbTp/s288/9.jpg' border='0' width='281' height='165' style='margin:5px'></a></center><br />Lochte told McEnroe, "I got a lot stronger," when asked about what was different about his current training. Combined with his regular swim training, the added strength, just may have been the difference this Olympics. <br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5770647596627766498'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcXUgpSbV-Tm3-ngxcJO7d2zFFyKUyndJ6x6nvbZU8dbKKlRoWW7frz4fk6-tWwHyilWHOVFosldEZlUL_Bs_aXVxVtN3nRfk0kFTrM21Eyn6LIuKflVS_j2tGJ6HwHA2lvwhY1WEbIn-p/s288/10.jpg' border='0' width='281' height='163' style='margin:5px'></a></center><br />Getting stronger can benefit most athletes, even ones that appear well-conditioned. There are a few reasons why this is true.<br /><br />1.) Specific skill training (in this case, swimming in the pool) can strengthen an athlete to a certain point. But, you need stable-surface strength training to continue to overload muscles and get even stronger. In swimming, the buoyancy of the body in water limits the loads that can be applied to muscles and joints. Many athletes (not just swimmers) are starting to appreciate the need for strength training to supplement their skill training/practice. At HTS, it is common to see very skilled athletes come in who are very weak and have developed lots of compensations for this weakness.<br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5770647605858488498'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ9iLMQK0mIyLuKoHlo7wqVLWfOO2sDccRtk9HeQ6DMAgsPS8VSjv3CVWP-Y5Lp0a3hYvKR5Fh-DYbheuOYDIVYezGytpjr73RpbgONMt77-fD8ICGy2KUf5ODWI7FQ1nMPUTmZHUXoIBb/s288/11.jpg' border='0' width='281' height='155' style='margin:5px'></a></center><br />2.) Skill and endurance training is energy-demanding and will cause a loss of muscle mass. Training 20-30 hours per week cost a lot of energy. It is not uncommon to see athletes lose significant body weight (including muscle mass) with intense skill and endurance training. Regular strength training (and lots of food) is necessary to prevent or reverse loss of muscle mass. <br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5770647609571864962'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-O_dEfQEZlSGm6TFueUkw6j8i2EHdMgrvg9dwC9Ym8v1g1IxHkHRDoNikDjPay5n1Bmxw8JuIkiLJevT4ZU7STksr-Tis1JYTpKEqMdD2WEUhL3V9lifsGQJQzh3dEdbepr0EZ9Qzjk3o/s288/13.jpg' border='0' width='281' height='182' style='margin:5px'></a></center><br />3.) Proper strength training can off-set some of the adaptations to repetitive stress of sport skill training (such as swimming strokes). Swimmers are notorious for having extremely mobile (and possibly unstable) shoulder joints. Proper strength training can improve the stability of the shoulder joint, shoulder blade, and torso. At HTS, clients are very familiar with these type of exercises, like: Indian club swings, band T', Y's, scarecrows, rows, turkish get-ups, and pull-ups. <br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5770647621067695074'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0HBPSVhcF7al2-yJt5gGZYnMvjdLUGkBUM12PE2wmeCPS3m1gbqiVkiB90elP5pdFNOz_450xDgjY5uzCTkifmJtSnMLeeCZ2AnXlz63JGQ8449m2wIfcuJMLrF-qBvoZG2h5_nSOZir-/s288/14.jpg' border='0' width='281' height='187' style='margin:5px'></a></center><br />The Olympics is a great platform to give the general public a glimpse into what it takes to become an elite-level athlete. Of course, being born with the right genes is the first and most important variable, though good training is the next most important variable. Everyone (including non-athletes) can benefit from becoming stronger with proper strength training. Most of the general public cannot derive the full benefit of exercise because they are too weak to perform it correctly or at an adequate intensity. At HTS, getting stronger (with appropriate technique and resistance) is a primary goal for all clients; it makes all of your body composition, fitness, performance, and health goals so much easier to attain. Plus, it is fun!<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-49106531513122976082012-07-18T08:37:00.001-04:002012-07-18T08:37:37.918-04:00Trainer-Client Partnership<br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5766487756068016802'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY-OVPhzFZj2zcSXFwPkWJFxKWa_7F4fLryp0ZEgGSdeS7Ec1SeA1p7Vg0-PuOIBzWpwKxe17fctUZISeuS9ktHqRYaVghvk8E-ezFvNL6oZEYxOiqiosFrALGkthWyiix0DU8sRCRyuip/s288/7.jpg' border='0' width='281' height='183' style='margin:5px'></a></center><br />This morning, a client and I had a disscusion about the importance of a good trainer-client partnership. The partnership, or relationship is integral for success. It is a two-way street, with both parties needing to fully contribute.<br /><br />*I provide the dedicated training environment and a specified training time for you to train. You show up on time, ready to train.<br /><br />*I assess you and develop a program that i feel will be appropriate and effective. You commit to this program and give it your full effort.<br /><br />*I supervise your training, watching your technique, intensity, level of fatigue, and tolerance and adaptation to the training. You give me feedback on how the exercises feel, how you feel overall with the session, and how you feel between sessions. <br /><br />*I chart your training sessions, looking for trends, and need for changes or modification. You give me honest feedback on how your body feels, your level of motivation, and how you feel you are adapting, or not adapting.<br /><br />*I educate you over health, fitness, performance, and nutrition. You ask questions, tell me what you want to learn, and tell me how I can improve. <br /><br />This trainer-client partnership, like any relationship, takes time to build and is fluid in nature. I make it a point to work on this relationship with all my clients. Training is not a one-way street, where I simply bark orders to you. We team up and work together. A solid relationship with mutual respect, good communication, and genuine interest is key to your success, and my success.<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-49177154081209281812012-07-13T13:29:00.002-04:002012-07-13T13:29:49.631-04:00Its Not Just Limiting Calorie Intake, But Maintaining the Expenditure: the Significance of the "Cheat Meal"<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4iAKiZJo2-slPPrvS_b2Q_fR8l9F6CfBeTH1VPgHVouQQKWvDoVt4lXvFebNFyCGnlZn9yakeRuHIvh1a3lI_CMiO-ICoCGX3Q_1FWTCN00hRc28w7TBqrloDPeEtaujqY-iPqVW5cSaQ/s1600/IMG_3011%255B1%255D" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img $ca="true" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4iAKiZJo2-slPPrvS_b2Q_fR8l9F6CfBeTH1VPgHVouQQKWvDoVt4lXvFebNFyCGnlZn9yakeRuHIvh1a3lI_CMiO-ICoCGX3Q_1FWTCN00hRc28w7TBqrloDPeEtaujqY-iPqVW5cSaQ/s320/IMG_3011%255B1%255D" width="213" /></a></div>
Nutrition is often an all-or-none proposition for people. Generally, people eat what-ever they want; or when they feel they need to lose body fat, they go on an extremely-restricted diet. When a client comes to me to lose body fat, I introduce them to the Food Rules. Then, I expand on <em>why </em>they are doing each of the five steps. I also let them know about the 10th meal being a "cheat meal," assuring them that they don't have to give up "unhealthy foods" altogether. This is helpful for people to know that they are not removing these "unhealthy foods" indefinitely. Interestingly, I recently realized that people who are able to be fairly successful with their nutrition for a couple months often will simply remove the "cheat meal" from their diets. They probably feel they have some <em>dietary control momentum. </em>And they may speculate, if they are accurately following The Food Rules 90% of the time, then they will be even more successful at 100% of the time. They are wrong. The 10% is significant. <br />
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Eating higher-calorie, "unhealthy food" every tenth meal will help you maintain a positive relationship with food, and keep your healthy choices from becoming an obsession. More importantly, <strong>eating a "cheat meal" every tenth meal will help maintain your resting energy expenditure (REE). </strong>Your REE is the amount of energy you expend at rest to maintain physiological processes. Your body adapts to a lower-calorie diet by lowering your REE in an effort to balance the energy budget (in addition to diminishing spontaneous physical activity, and breaking down lean tissue). In this <a href="http://www.ncbi.nlm.nih.gov/pubmed/22735432" target="_blank">recent study in published in JAMA</a>, participants who lost 10-15% of their initial body weight had a decrease in REE by 77-265 Calories per day (with total energy expenditure down 86-606 Calories per day). Periodically (every tenth meal for example) increasing energy intake can help attenuate the associated decrease in REE. <br />
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It is easier to continue to lose fat if your body does not increase its efficiency, and diminish its expenditure. <strong>Your goal should be to improve your body composition, not just lose weight (the majority of your weight is not fat anyway, but lean muscle mass). </strong>So, eat your "cheat meal" approximately every tenth time you eat to keep the energy expenditure side of the equation high. Oh, yeah, strength training and other higher-intensity exercise (ala sled pushing, kettlebell swinging, slideboarding, and sprinting) also raise your resting and total energy expenditure.....but, you are doing that already!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-88338062216199034882012-07-05T11:46:00.001-04:002012-07-05T11:46:33.632-04:00Kettlebell Snatch Challenge ResultsSaturday was the final day of the HTS 3:00 Kettlebell Snatch Challenge. We had lots of great performances from all 20 clients whom participated in the challenge. Most people set personal records. Two clients earned their pictures on the Wall of Fame. Four Wall-of-Famers earned gold stars. <br /><br />Here are the results:<br /><br /><b>Overall winner and Pool C Winner: Jon</b> 1500kg<br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5761712240415871954'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglzOQfjYGOWNti9XOFa2oFewmT8Iy4wd6V9IIGdyBoqVFvfwm9OlxSOcecD19hCnANZqHb7qCz_YxbRpo7HCNOcBr9_DnPDb8kbFI-DgC6Y-dFkYlSxFlsSqIDXJ21RII1ygQ4LZfQUe7x/s288/7.jpg' border='0' width='210' height='281' style='margin:5px'></a></center><br /><br /><b>Overall female winners and pool A winners (tie): Maggie and Jen</b> 1190kg<br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5761712258635027746'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOA94mIhaqEwa-UeeNwHeoKMLUMyqbKfpgTGlNmOUlxy-3HlcM57XosBFXHbe-cO_HgrkF8iTR9e6Fx-TRpoDurZ0S8IKvvtL4SrmFPMDn7LYMv3vja88KpgQiekrOMyn3xn0u6t3LrXxo/s288/8.jpg' border='0' width='210' height='281' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5761712275854912322'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgntnvap-fQRhVl9TTxyeKJJwkpnD7uWae-m-Q_7mt1W946bOSB-btMPTch-hyMgFPpyspfAkM-RKYG3FJInY1_UW9LQ-8KlYP_-ok_VDYr8KW_qc7pfX-cDqxiZ7-UlGSxhzZ1a33_4Rmz/s288/9.jpg' border='0' width='210' height='281' style='margin:5px'></a></center><br /><br /><b>Pool D winner: Rick</b> 1216kg<br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5761712289527417762'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqKlt1EhHNA6o8aHHPVXagaAtl21vS7E4TXlc2yvN6GNSvxcOiJs88qhlCWALk3COMMOPHDoXGUGNV1EyGdWlZeFAiDbZfBD_XSBXLGgS-smIikDRQrLIcK8jNztXh6YB78J3bKeYb2AB3/s288/10.jpg' border='0' width='212' height='281' style='margin:5px'></a></center><br /><br /><b>Pool B winner: Julie</b> 1068kg<br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5761712297878329698'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirUxv8CQaHx9GoWUBtSdsTttA3lsi-V1bFk1FjGG68dj5reyGR-X2HecPii7ijNgs_t4LcsDMxyor4_7kLNTZuTKCBt9-EqfX6nj2MVCAz5GIUGjyNOiJU7wUh3EfOADytDRiAeIDV6GhQ/s288/11.jpg' border='0' width='210' height='281' style='margin:5px'></a></center><br /><br /><b>Automatic Qualifiers (>1000kg): Stephanie and Amy</b><br /><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5761712304230691746'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6U4fL03C4CzqOxkSebYqvlNNj9P-WoKWuGBuo7MkVMcvgo6_u1b-JlhC0ay5A5qSWWZw6SooBNElnE3eAh9uDMbzfcOWNgPEV20Rv6HG6bPqKzGtgHuHCiRBL2ZXe_7-S7LdxzYyf_Oct/s288/12.jpg' border='0' width='211' height='281' style='margin:5px'></a></center><br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5761712316599107666'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqJ0gx72EszAp9zBnULFnzZoSfJ6OF-rng8h_SMWZQ1h6Tn-e4LUCm60gOYe4qaI1TB6NPQg5bOk98cFObQe8XiqKtyIDHnmCx1VkfmaXXYCe5N3jPrj_CKUDcU_bnBJlawFrVhWsD6BV7/s288/13.jpg' border='0' width='210' height='281' style='margin:5px'></a></center><br /><br />Great effort by everyone! Next Challenge will be in a couple months.<br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5761712327334197730'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhECF-tsGokWVi6I8gfjatYLVmhy47rTLoowBqDRrsgF6J8w3OgeLPuxpdrEfuWIymP7KGFqMaV7-B2aHMvLKUrxWDHMDnuQw3QZ3ACJdOANVU2qdgiv2a3AxM5DZsKwNNCOe-1afWEkjfg/s288/14.jpg' border='0' width='400' height='400' style='margin:5px'></a></center><br /><br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7142501998897741503.post-28186289094892125392012-07-01T15:34:00.001-04:002012-07-01T15:34:38.770-04:00Does Core Training Help Your Running? Yes. No. Maybe.Ok, that is not very helpful, especially if you were looking for a simple answer. But, it reveals the fact that training is complex, and there usually aren't black and white answers. <br /><br />We need to take a step back from this question to see the bigger picture. First, we must define 'core' training. I'll keep it simple, and define it as simply improving the stability (timing and activation) of the muscles of the torso (including the deep muscles). <br /><br />Next, we need to get an idea of how the 'core' is part of the running technique. What role does it play? How significant is that role?<br /><br />Stabilizing the 'core' seems to be a component of the more complex running movement. <br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5760286763170292578'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiANfZWnjx3Q2fQaox2n6nhhJrzKlIPJ0BwBezWZ4-MAphrDU7mNgXIXqZqe9zy_BEa_NgvxL_5jkL3IshXeOyMPjBEcY2KRMqVsl4_6DqWOBqElauUhQNlFQeqlE0Uf-d8e1jAbXG0oj88/s288/7.jpg' border='0' width='350' height='233' style='margin:5px'></a></center><br />According to the chart, <i>isolated joint mobility and stability</i> are the foundation for <i>basic movement patterns</i>, and <i>complex movement patterns</i>, like running. That brings us to part of the answer: <b>a minimum level of joint stability is needed for effectively and efficiently performing basic and complex movements.</b><br /><br />So, if someone lacks an adequate level of 'core' stability, then 'core' training will have a <b>positive carry-over</b> to a <i>complex movement pattern</i>, like running. <br /><br />If the opposite is true, and someone has adequate 'core' stability, then 'core' training will not have a positive carry-over to running. The answer to the question for this person is 'no.'<br /><br />Hopefully, this explanation sheds some light on HTS training philosophy. Step one, make sure you have adequate (not maximal) joint mobility and stability. If any joint(s) aren't up to snuff, address this (especially beginners and those with injuries). Next, <i>basic movement patterns</i> (such as: pressing, lifting, carrying, pulling, squatting, lunging, etc.) require adequate joint mobility and stability. <i>Basic movement patterns</i> integrate mutiple joints across multiple planes. They provide more bang for your buck, and provide more carry-over to (specific) <i>complex movement patterns</i>. <br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5760286772367518962'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqChZmbtKB1HAUTxLOHcvTkGMf2kTlZsdxacroIJgbJFFlBIiF4mdT7ahR1s9tHFtCov26eYROLVu2uWhVuFssAam8uUqOYbe89IJozCe5QBMilIbUa74c1DtJbBE6WkwlalRmNm72m5Rb/s288/8.jpg' border='0' width='350' height='233' style='margin:5px'></a></center><br /><br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-53253987706306277792012-06-22T15:58:00.001-04:002012-06-22T15:58:32.397-04:00New Toys At HTS<br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5756953114829785234'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6GUL_eQoRNug6FpmaPnZ8truB1PK7rWOWMK-GDlxWHpO4J2lHmHWsdbymvYjDKXI-4KUkjxNhKXZ2S-YmzLmnD1p-w_ksEsGLapcXFg6db45KZ1RC8A4sm7ldpFSu71gDjxlp0_qKzqY_/s288/7.jpg' border='0' width='281' height='210' style='margin:5px'></a></center><br />The Rumble Roller is an advanced, self-myofascial release roller. It has 200 raised, firm, foam fingers to really dig into those deep trigger points. Hurts so good!<br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5756953138613772242'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2iWRkLIumcstd_atlllGMFA5N9NPZMgbkKUlptP2cTSvh7WWii3EIEh-kK-iREYervEnGJoOIewcXYr7Dqpa_u6-HHiMAuoHEOAVmYOi_i8p7xf4Y3EIh4zIFvVlnnBpLZYjnJKchFIc4/s288/8.jpg' border='0' width='281' height='185' style='margin:5px'></a></center><br />The "straps" allow you to perform suspended hip bridge/leg curls. This is a cousin of the barbell hip bridge and is highly effective in simultaneously challenging the hamstrings through hip extension AND knee flexion- a pretty unique exercise!<br /><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5756953158464609090'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvVYYIYQxFU3D1wA6uXxbe7rVYQ9FjT8UoK8nqJyEMGVRpuiAEtxM534aCk3WhkW6NndhDwDcGiRV65dCxn61f_o7oVXBdtn00lSc7-rQcgZwlOw6SNMkqwAxP7NdLrTAsFzgtlu9hz-lv/s288/9.jpg' border='0' width='281' height='187' style='margin:5px'></a></center><br />I just completed the slideboard. The 8 foot by 2 foot board is covered in waxed plexiglass, which creates a slick surface when wearing wool/felt. It allows you to develop lateral hip strength, power, and endurance (which most people lack). It is a similar set-up to what hockey players use during off-ice conditioning. It has other uses too, where you want to create an unstable surface. <br /><br />Look forward to these devices being integrated into your future training programs!<br /><br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-662530504817236142012-06-18T11:57:00.001-04:002012-06-18T13:48:15.564-04:00Kettlebell Snatch Challenge Starts Today....My First AttemptThe 3:00 Kettlebell Snatch Challenge starts today. I think everyone knows the rules and has practiced for several weeks. We have 20 clients competing over the next few weeks (several other clients are still learning and perfecting their technique and aren't competing this time). Clients are grouped into four pools.<br />
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<center><a href="https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5755406649035526210"><img border="0" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3H7Xx0Jny6ytA2sZr819zC1izPxsWgDwYVD8pK0o-3qnuKL0ia1rNchDDhwksGz8woLz9YcxohE6cDAu2W122shCPavmgf0xsNfptM-9yBylWRjqzsVppXDTXIhM8Hr_b8zmXyrYs_yLw/s288/9.jpg" style="margin: 5px;" width="281" /></a></center><br />
Win your pool or reach 1000kg (female)/ 1500kg (male) and you get your picture on the Wall of Fame (or a star if you already have your picture up). <br />
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My job is to inspire, so I am walking the walk, too. Here is my first attempt (26kg x 56 reps), 1456kg. <br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-83727292085503909002012-06-15T14:34:00.001-04:002012-06-15T14:34:31.953-04:00Minimal Sole Footwear for Strength Training<br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5754333911387321170'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOw5ur7O2h3nluWsryrc4r7q5k0y0vRe5kn2Ulvn8sMZtlryzHI5ArjPHrCgh8RU58Tb47G3XKl2Lqfmm41QOTOcbuQVjk_noqMPKShyphenhyphenYeGh1UPg26gDgcCtTZY9iAA6Er4KXi7i2Zr3yb/s288/10.jpg' border='0' width='168' height='281' style='margin:5px'></a></center><br />When clients come into HTS, they usually are wearing some sort of traditional running shoe. Sometimes, they will be wearing special, extra-thick soled walking shoes like Sketcher Shape-Ups. Which, I immediately tell them is a poor choice. Minimal-soled shoes, not traditional running shoes, are your best choice for strength training. <br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5754333914570413634'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDsE98JpNUypc8M5rWCSb5qUzO2AKwBY0UdvT5SupIw3UdFKYDnGpJHiNVtDoFkmr6OZiNqtMfb-jBSrG70pZuc8WBYUC_r0qcnfhWIJL0vWivcLVtUv7tFBQyBGnLU1ZsrzL5WllTGA4L/s288/9.jpg' border='0' width='281' height='207' style='margin:5px'></a></center><br />Minimal-soled shoes have much less cushion, no arch support, and are very flexible. They are one step away from being barefoot. Some popular types of minimal-soled shoes include:<br /><br />•New Balance Minimus<br />•Merrell Barefoot <br />•Nike Frees<br />•Vibram Five Fingers<br />•Vivo Barefoot<br /><br />Why use minimal-soled shoes for strength training?<br /><br />First, remember I am not talking about running in the minimal-soled shoes. That would come only after you've strengthened your feet and legs. For strength training (and all other type of training done at HTS), there are three reasons why minimal-soled shoes work best:<br /><br />1. Less cushion between your foot and the ground. For exercises where you really need a solid connection to the ground (squatting, lunging, deadlifting, etc), extra cushion adds more instability. Minimal-soled shoes provide a more stable surface and a better feel of the ground with your feet (which have almost as many nerve endings as your hands). <br /><br />2. Lower heel. Traditional running shoes can have an elevated heel relative to the front of the shoe? This shifts forces to your knees and front of feet with most movements. A minimal-soled shoe heel is not elevated and therfore, it is easier to "root to the floor" with your heel. This shifts forces to your heel and hips, thus improving lifting biomechanics. <br /><br />3. More toe splay. With traditional shoes, your toes get squished together (especially when the elevated heel pushes all the pressure on the toes). Minimal-soled shoes (especially the Vibram Fivefingers with their individual toe pockets) allow for more toe splay, which increases stability. <br /><br />Not only do minimal-soled shoes enhance stability and biomechanics during strength training, they also allow the muscles in the feet and lower leg to strengthen. If you've been relying on thick soles and arch support your entire life, chances are your feet muscles and lower leg muscles are very weak. And you've likely have lots of aches and pains because of this fact. Walking and strength training in minimal-soled shoes can be an effective way to strengthen these muscles. <br /><br /><br /><br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-70125480748960131042012-06-08T13:37:00.001-04:002012-06-08T13:37:02.761-04:00Training Videos and Kettlebell Snatch Challenge GuidelinesAt HTS, my training philosophy is to improve joint mobility, stability, technique, and ultimately maximal strength. Maximal strength (for almost everyone) serves as a foundation to improve everything from body composition to performance. Training to improve maximal strength is a priority. Here are a few training videos from this week. In the first, Rick gets a new personal best (with solid technique) on the bench press. In the second, Maggie uses her leg power (which is somewhat dependent on leg strength, especially for runners) during a set of box hops.<br /><p align='center'><object type="application/x-shockwave-flash" data="http://www.youtube.com/v/onWRa4_t3BI" width="400" height="300"><param name="movie" value="http://www.youtube.com/v/onWRa4_t3BI" /><param name="quality" value="high" /><param name="allowFullScreen" value="true" /><!-- Fallback content --><a href="http://www.youtube.com/watch?v=onWRa4_t3BI"><img src="http://img.youtube.com/vi/onWRa4_t3BI/0.jpg" width="400" height="300" />YouTube Video</a></object></p><br /><p align='center'><object type="application/x-shockwave-flash" data="http://www.youtube.com/v/boW7EUuBLrc" width="400" height="300"><param name="movie" value="http://www.youtube.com/v/boW7EUuBLrc" /><param name="quality" value="high" /><param name="allowFullScreen" value="true" /><!-- Fallback content --><a href="http://www.youtube.com/watch?v=boW7EUuBLrc"><img src="http://img.youtube.com/vi/boW7EUuBLrc/0.jpg" width="400" height="300" />YouTube Video</a></object></p><br /><b>Training for the 3:00 Kettlebell Snatch Challenge</b><br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5751721503748987890'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwKPcZZwCYsBMnMrBCjibeQv3kplY7p0jTYE_Yz0zwSZuHXQ0qBkGJCtIxadA1C7V5XtJlzHIk3Ur0RZ3fileSMd4b27WUC4WiCh8pkMuoEvfWGpXJWbGHp7L21uauGKK0vGJlz2kqF4y-/s288/9.jpg' border='0' width='281' height='148' style='margin:5px'></a></center><br />Thanks to Garrick, for putting together this awesome spreadsheet to help you figure your kb weight and number of reps to hit your goal. When the competition starts, I will pool clients into one of three pools, based on abilities/experience. I will also work with you to set your specific goals.<br /><br />Although, many clients have started training for the challenge, an important thing to remember is that I am still having them work on their "punch-clock" training. That is, they are still working on the basic mobility, stability, and maximal strength. They are applying that to this challenge. You shouldn't forget about maintaining/building the basic physical qualities. <br /><br />Only ten days until the challenge starts! My best 3:00 kb challenge score so far: 1416kg (24kg x 59 reps). I am shooting for 1800kg (26kg x 70 reps). Any wagers on if I can get that before July 1, 2012?<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-73074527393947368052012-06-05T15:12:00.001-04:002012-06-05T15:12:47.509-04:00Fat Loss CyclingI am not a big advocate of severely restrictive diets. However, many people (including some clients) place themselves on one. They initially see a weight loss, but ultimately they gain it back. This is because their bodies have several biological mechanisms that kick in when energy intake drops, such as: lean mass catabolism (break down), diminished metabolic rate, lethargy, and increased hunger. Ultimately, these are powerful enough to get them to increase their energy intake. <br /><br />Sometimes it is possible to manage these biological mechanisms and maintain a low energy intake for a couple months or more. Most people would be very happy about this, but there are consequences to being on a very low-calorie diet indefinitely. As one of my clients found out, her hair started thinning and falling out! To add to her stress, her hair dresser told her that it was because she was eating too much protein; and someone else told her her kidneys were having problems! Note: don't take nutrition advice from your hair girl. <br /><br />Now, if my client is having kidney problems, I would refer her to her physician. But, I think the issue is more straight forward. While her diet is relatively high in protein (as a percent of total calories) it is chronically low in energy. When this is the case, protein is used as energy, and is no longer available to be used to repair the body, including hair. Essentially, a low-energy diet is very malnurishing and can create nutrient deficiencies. <br /><br />A better approach would be to cycle your fat loss efforts. There are many ways to do this. The Food Rules encourage cheat meals every tenth meal. Alternatively, you can limit your restrictive fat loss efforts to short, four-week cycles. Afterwhich, you go off for a week or two, then repeat. The bottom line is that you can't be on a low-calorie diet (even if it high in protein) indefinitely. It is malnurishing. Additionally, it is helpful knowing that you are restricting for only a finite period of time. <br /><br /><br /><br /><br /><br /> <br /><br /><br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-58102516779975990432012-06-04T12:53:00.001-04:002012-06-04T12:53:55.764-04:00Strong Enough?<br /><br /><center><a href='https://picasaweb.google.com/111706257701199123721/HubbardTrainingSystems?authkey=Gv1sRgCJeoxdXCs9GQxQE#5750226045406892242'><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnEaGd9KMwIUqeXucnSiEmddtvVaMgMjfv-Ttp1TK_vv7G3hQDMDb3ETHVzbAzcqZSCcGNZ9ZnNytpbGAeD1QivufJxoIdNrLkj12ZKLjaGAPzaXziBZTAD7OPn2ahh5FdyqD5_Bwrefbt/s288/10.jpg' border='0' width='281' height='200' style='margin:5px'></a></center><br /><br />When I talk to females (and men) about getting strong, I often find that we are not talking about the same thing. For most people it simply means "I am using weights." Unfortunately, they really have no way of quantifying whatever that means. There is a big difference in performing a hip bridge for 30 seconds and performing a barbell hip bridge with 200lbs on the bar. They are night and day. <br /><br />I have established the HTS Strength triathlon as a minimum criteria for relative (to your body weight) strength, which includes: pull-ups, push-ups, and single-leg squats. Addtionally, I wanted to give some other criteria for what strong is so you can gauge where you are at. These criteria are for most healthy adults, not high-level strength athletes.<br /><br />1. Bench Press: 95lbs for women, 200lbs for men.<br /><br />2. Kettlebell Press: 12kg women, 20kg men: <br /><br />3. Deadlift: 150lbs women, 275lbs men<br /><br />4. Barbell Hip Bridges: 150lbs women, 275lbs men.<br /><br />5. Front Squat: 115 lbs females, 185lbs men.<br /><br />6. Pull-ups: at least as much as you bench press (your body weight + external resistance).<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-28082872965532843042012-06-01T13:46:00.000-04:002012-06-01T13:46:13.590-04:00More Strength Triathletes and Advanced Programming<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
Today, two clients were able to achieve the criteria for the HTS Strength Triathlon! Congratulations to Brent and Karen. Brent earned a gold star on his Wall of Fame picture, and Karen earned her picture on the Wall of Fame.</div>
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<strong>Advanced Programming</strong></div>
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There are endless ways to structure strength training programs, which is good and bad. Often, new trainees are looking to do too much, poor-quality training. As a trainee gets more experienced, the quality of the training improves. After a year of training, you start to see trainees get in-tune with the details of a training program. This is when advanced strength training programming comes in. </div>
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With a beginner, you can simply keep adding weight/reps to the bar and they steadily and progressively will be able to lift it. It is a great motivator. However, with an advanced trainee, you need to really pay attention to the intensity and volume of lifting, because both of these will really climb to the point where they are too much stress and counterproductive. </div>
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When I write programs for more advanced trainees, I am cognizant of varying the type, intensity, and frequency of stress on their bodies. I implement a regular plan to rotate exercises and schedule "deload" time so their bodies can recover. This is very important, because if not, the stress can wreak havoc on their performance and health. </div>
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</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7142501998897741503.post-6276593535121263252012-05-30T13:19:00.000-04:002012-05-30T13:19:40.415-04:00The Next Challenge<div class="separator" style="clear: both; text-align: center;">
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Its been a couple months since we completed the HTS Sled Pull-Push Challenge, so that means it is time for another challenge! Starting in June, HTS clients that meet the criteria (no physical contraindications) will get the <em>opportunity </em>to compete in the <span style="font-family: "Trebuchet MS", sans-serif;"><strong>3:00 Kettlebell Snatch Challenge</strong>.</span> Those who reach a certain level will make the HTS Wall of Fame.</div>
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Here are the rules:</div>
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In three minutes, lift one kettlebell with the appropriate snatch technique as many times as you can. Your score is the total weight (weight of kettlebell x number or repetitions) lifted in three minutes. You may change hands once per minute, and place the kettlebell down on the floor at anytime. <div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
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Clients will be appropriately pooled into groups based on their abilities (by me). Training starts now, and clients will have the opportunity to compete during the period from June 18th-30th. </div>
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Here are the Levels:</div>
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Last year's female final standings:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQLWWwBps1Z7AlDZw17XuvX-JHwWw2aMHTB78FIM79OIeZ4v2dZvZ6SlMH0skX77cIw9hkiLVrnCDm_wopJb0fShCZ4055xQKDsvolBMGDGFphCBGnvlnvwvweP0EkkD5cH0Ad2k2O7yCT/s1600/IMG_2684%5B1%5D" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQLWWwBps1Z7AlDZw17XuvX-JHwWw2aMHTB78FIM79OIeZ4v2dZvZ6SlMH0skX77cIw9hkiLVrnCDm_wopJb0fShCZ4055xQKDsvolBMGDGFphCBGnvlnvwvweP0EkkD5cH0Ad2k2O7yCT/s320/IMG_2684%5B1%5D" width="278" /></a></div>
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