The Workout for a Wide V-Taper and Shredded Abs
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Per Bernal
A physique that will amass a huge following starts with a wide V-taper and shredded abs. Which is why I designed this chest, shoulder, and abs workout inspired by M&F's February cover star Sergi Constance’s impressive upper body. It emphasizes hitting the chest and shoulders from various angles and rep ranges, allowing for maximum hypertrophy to build that V-taper look. I recommend subbing this in for your normal chest day and then performing a separate arms and back day for a complete upper-body workout. Oh, and be sure to give your legs some love. Nobody wants to follow an Adonis on stilts. Try the workout below, and make sure to superset any moves labeled A and B.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 28, 2018 at 01:06PM
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Downhill Mountain Biker Rachel Atherton on Success, Training, and Comebacks
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Rutger Pauw / Red Bull Content Pool
Rachel Atherton isn’t what you’d expect of the greatest—female or male—downhill mountainbiker of all time. She comes off as gracious, humble, and even a bit soft-spoken. Yet she’s also powered down more inconceivably steep mountains and cinched the gold medal more times than anyone else in history. Atherton holds absolutely nothing back when it comes to training and racing downhill mountain bikes—and that’s exactly why her accomplishments rack up to a really impressive strongbox of scrapes, breaks, bruises, and wins. Though she’s 30 years old, and there are undoubtedly younger and just-as-hungry female racers trying to dim the lights on her narrative, Atherton is not done. So we wanted to take a look back at the whole mesmerizing, muddy, raucous, high-speed history of her wins and dive into the heart of a champion. From Horses to the RacesBack before she was a darling Red Bull athlete, Atherton was just a little girl in Wells, United Kingdom, who was more interested in animals than she was in her brothers’ newest obsession: BMX biking, an off-road obstacle race on a specialized bike that’s been popular since the late ’60s. From a high mountain trail, bike racers attempt to be the fastest one down to the finish line. Throughout, you’re riding over rock drop-offs, taking steep turns, and shaving seconds of your time, all while going about 50 mph. “As a kid I was into school sports. But my brothers were already into BMX, while I was into animals and horses. When my parents split up, though, my brother Dan started going BMX racing with Dad. And I was jealous because I wanted time with him, too. So that’s how I started, really. Not through any love of biking but just to spend time with my dad.” [RELATED1] Born for ThisIn that light, her entire career was happenstance. Yet her brother Dan always had that vision for them, Atherton says. He was always encouraging Rachel and her other brother, Gee, to bike, train, and race together. So while her dad raced BMX in the 40-plus cruisers category, the kids were quickly becoming known as “the Athertons.” “I started racing BMX in the 8 to 12 age category. Then I started racing mountain bikes when I was about 12. That’s when I started enjoying it—I just wanted to win and to beat the other girls I was racing against.” The transition from BMX racing to downhill mountain biking happened in the blink of an eye for her, and wins came quickly thereafter. “It was just about time on the bike and about having fun.” But because you’re traversing natural rock obstacles while hurtling downhill and through trees at speeds topping 50 miles per hour, undoubtedly there are a lot of skills to train—from big cliff drop-offs and hairpin berm turns to control over roots and slippery rock. “Mountain biking is quite interesting because there are so many elements you have to master. It’s skills-based if you’ve got the fitness and physical strength,” she says. Training Days“We had a gym at the house and had quotes painted on the walls [like ‘If you’re not first, you’re last!’]. When I was 18 we started working with our coach, Dan Robert; Red Bull set us up with him. That was an eye-opener,” she says. “We started focusing on quality over quantity and training very specifically to our sport. It was so exciting to be in the gym, and all that time training really makes you believe in yourself. That was the pinnacle,” she says. “We’d hit the weights and do five-minute interval sessions on the bike. Then we had an absolutely horrible training session called 1,000 apologies. You could choose 10 reps of 100 exercises or vice versa,” she recalls. Grueling workouts were more than necessary, she admits, and actually kind of fun. “As a kid you get bored easily, so you want to mix it up. My favorite was a 2,000-meter row and then doing something weights-based like squats, then row 1,000 meters, do a weighted move, then 800 meters, and so on.” In short, they were tortured into success by her brother Dan. His discipline toward the sport likely came from his time in the Parachute Regiment, an elite airborne infantry regiment of the British Army, and he also did triathlons. “We learned so much from him, and it was all good fun. Maybe it wasn’t the most scientific way to do things, but you have to have fun to stick with it mentally. As I’ve gotten older, everything takes on more meaning and pressure, but I just remember my brother waking us up with ‘Eye of the Tiger’ and doughnuts,” she says. [RELATED2] On Course to WinWe asked Atherton what it’s like to stare down the launch site of a course you know will take less than five minutes to get down but could change your life. In those moments, she says, of course you’re thinking about what can go wrong. Yet, when you kick off, all you can do is trust the thousands of hours of work you’ve put in. Among her career highlights is the only perfect season of any male or female athlete—ever. (This means winning all seven of the World Cup rounds in venues across the world.) In total, she’s won 32 times overall, including five MTB downhill UCI World Cup titles, four World Championships, and nine British National Championships, among others. Bounce Back StrongerAtherton has had her fair share of setbacks, too. Coming off her perfect season in 2016, she won the season’s first 2017 World Cup race, but a dislocated shoulder in Round 2 ended her record-setting winning streak. “I rehabbed as much as I could and then came back. It was bloody terrifying to get back on that pace. It was a foreign feeling to not be at the top of the podium.” In late 2017 during practice, she broke her collarbone and ligament. “I was absolutely devastated, two days before the last race of the season. It’s really bizarre because you always have downtime, but having an injury means I can’t exactly just relax, bike, and have fun the same way I would after a full season. I can still get in the gym until I’m blue in the face, but sometimes an injury is a blessing in disguise.” But her sights are set ahead. “The first World Cup is in April; 2018 is going to be a full season hopefully, and I’ll get back on the podium, beating the girls who’ve grown up in the past couple of years—women’s racing is really exciting now because of the number of girls training just as hard.” What's Next?She and her brothers, in the meantime, are setting up the premier downhill mountain biking park, called Dyfi Bike Park, in the U.K., to raise the next generation of local mind-blowing talent. “It’ll be a gravity park aimed at elite racers and young kids to develop their skills. It has big jumps and a lot of technical downhill riding. We’ll have something for everybody.” The park is scheduled to open in 2018. Catch Atherton’s storied race back to the top during the 2018 season by tuning in to Red Bull TV (redbull.tv) for free adrenaline-spiked videos on demand. [RELATED3] Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 28, 2018 at 01:06PM
Why Body Language Can Help You Dominate Your Training
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Social psychologist and Harvard researcher Amy Cuddy goes deep into the research of the influences of non-verbal behavior. Through research, she found that we are influenced by nonverbal behavior. The most exciting part? Our own non-verbal behavior has the ability to change how we feel.
Expressions of power and dominance are clear to see both in the animal kingdom and sport. This involves opening up the body and taking up the most space—an outstretched gorilla beating its chest or world record holder Usain Bolt with his arms out and fully extended after winning his race. In that moment, it's clear that the performer of the expression feels powerful.
Conversely, the powerless like to close up, wrap themselves up, and appear smaller. The fetal position is an example of this. One's shoulders are typically hunched over as a way of trying to "shrink." Those in this position seem to lack confidence.
How the person feels seems to dictate how they appear and act, however, that's not all. Cuddy goes on to explain that our non-verbal behavior also has an effect on how we feel and think about ourselves. In short, the mind-body relationship goes both ways, and you can use this to your advantage. Trying forcing a smile for two minutes and see how that affects your mood.
So, why is this important? From Cuddy's research, it appears that non-verbal behavior affects us on a physiological level, too.
Controlling Your Hormone Levels Through Non-Verbal BehaviorFor this research, subjects were tested for testosterone (the "dominance hormone") and cortisol (the "stress hormone"). Those with powerful non-verbal behavior showed higher amounts of testosterone and lower amounts of cortisol, and the reverse was also true. Those with powerless non-verbal behavior showed lower amounts of testosterone and higher amounts of cortisol.1
The research didn't end here. Next, Cuddy ran an experiment in which test subjects were instructed to either assume a power position or a powerless position for two minutes. Saliva samples were also taken before and after to measure any possible changes that occurred as a result of the experiment. The results were nothing short of fascinating.
Those who were instructed to stand or sit in a position of power saw a 20% increase in testosterone and a 25% decrease in cortisol. Conversely, those who stood or sat in a position of low power saw a 10% decrease in testosterone and a 15% increase in their cortisol. In plain English, those who assumed a power pose felt more dominant and less stressed while those who assumed a position of low power felt the opposite.1
Hormones Influence PerformanceStudies show that healthy level of testosterone leads to higher athletic performance, along with numerous other benefits. On the other hand, excess cortisol levels lead to sub-optimal performance and decreased recovery over time. In short, for peak performance, you want higher levels of testosterone and lower levels of cortisol.
These findings present us with an opportunity to improve our athletic performance along with our mental well-being by focusing on our non-verbal behaviors. Tiny tweaks seemingly lead to big changes. Just think; the test subjects stood or sat in their respective positions for all of two minutes and notable differences were found.
Body language is something you can mindfully pay attention to outside of working out. Make it a habit to force yourself to assume a power pose throughout the day. Based on the research, your body will thank you.
References: 1. Cuddy, Amy. "Your Body Language May Shape Who You Are". TED: Ideas Worth Spreading. October 1, 2012. Accessed March 18, 2018. 2. Wood, Ruth I., and Steven J. Stanton. "Testosterone and Sport: Current Perspectives". Hormones and Behavior. October 1, 2011. Accessed March 18, 2018. 3. Rupp, Ted. "How Cortisol Effects Performance". LinkedIn. June 12, 2015. Accessed March 18, 2018.
Fitness via Breaking Muscle https://ift.tt/1hdUh1E March 28, 2018 at 07:50AM
Respect the Bar: Create Your Set Up Checklist
https://ift.tt/2pLmnNh Close your eyes and imagine yourself standing in front of a barbell that you’re about to lift. It can be a squat, or a clean and jerk, or whatever lift you enjoy the most. What’s your first step to address the bar? Where do your feet and hands go? What’s in your mind? What are you going to do before the first rep ever starts?
If you can’t answer those questions, you’re missing a huge opportunity for consistent improvement. Many of the lifters I see have a nonchalant approach to the barbell, and as a consequence, have a hard time figuring out what to fix to improve their movement. I’m not here today to tell you the best starting position or set up technique for every lift out there. What I do hope to convey is a framework to develop your own pre-lift checklist.
Address the Bar Like a ScientistYour starting position isn’t the only determining factor in the quality of your lift, but it is arguably the biggest. Tiny changes in the placement of your hands and feet or the way you pretension your muscles can have outsized effects on the path of the bar and the total power you produce as the lift progresses. But if you don’t know where you started, how can you possibly know what you changed, and what effect it had?
I’m not anything like a gifted athlete, so I make up for a lot of my missing natural talent with careful study. When it comes to moving heavy things, I’ve learned to approach each lift like a scientific experiment. Researchers discover new things by controlling as many variables as possible, testing a theory, then changing one or a very few things and testing again.
The scientific method works as well (or better) in the gym as it does in the lab. I struggle with my overhead position in the jerk, for instance, so I’ve started playing with a wider hand position, a quarter inch at a time, to help make the lift more comfortable and stronger. A wider hand position eases the amount of mobility required from my (garbage) thoracic spine and shoulders, but it also effects my timing, tension, and footwork, so it’s a little complicated. But I couldn’t have made that adjustment effectively without first knowing where my hands were on every rep previously.
Your Pre-Lift ChecklistThere are a huge variety of setup theories, considerations, and techniques for every lift. Each will be more or less applicable to you, the individual lifter, based on your size, limb lengths, joint angles, mobility, and so on. There are world record holders with very unorthodox positions, so don’t let anybody tell you that there’s only one way to get set up. After you’ve created your checklist, try different things and see what works for you, and don’t be afraid to go back and reevaluate your choices later on.
1. Hands and FeetIn general, the first thing is to set your hands and feet. If the bar is coming from the floor, I set my feet first. If it’s in the rack, I set my hands first. Use your pinkies and thumbs to find a spot on the bar consistently spaced from the knurling and use that every time. For snatches and overhead squats, I can just touch the collars with an extended pinky. For back squats, my outstretched thumb will reach the inside of the knurling.
For your foot position, it’s a bit more by feel, but try using some marks on the floor as a reference. Most people benefit from setting their feet under or just outside their hips, with their toes pointed slightly out (think 11 and 1 o’clock). Once you’ve done it the same way several dozen times, you’ll find your foot position much more naturally, and can make minor adjustments as needed.
2. Core and TensionBefore the bar leaves the rack or the floor, make sure you have the right muscles loaded, and have braced your core appropriately. Before I un-rack the bar for a back squat, for instance, I squeeze my glutes, breathe into my belt (if I’m wearing one), pack my lats down, and squeeze and pull the bar apart with my hands to create tension across my whole back. I visualize creating a solid platform for the bar to sit on for the duration of the set, so that my hips and legs can transmit maximum power to the bar. I’ll re-breathe between un-racking and the start of my first rep, but all the right muscles are already turned on, so I waste very little time getting ready.
For lifts that come from the floor, this is also the time to set your hip height and torso angle. Again, these will vary widely based on anthropometrics and your coach’s priorities for you, so be cautious of the keyboard heroes out there who want to prescribe one starting position for everybody.
3. Lock Your Eyes and MindI cannot stress enough the importance of a fixed point for your eyes during a lift. Your vision plays a huge role in your sense of balance, which in turn can act as a limiting factor in your force production. Whether you look low, high, or straight ahead depends on the lift, but make sure you look at the same thing every time and stay locked on it. A great way to lose tension, position, and a disc in your back is to try and see what the cutie in the corner is doing while descending on a 95% squat.
Right before the bar starts moving, I give myself one cue. It will be something I decided before I even looked at the bar, or before I walked into the gym that day. That cue will be the focus of my attention for the whole set. It might be to maintain even balance on my foot in an overhead press, or fire hard out of the bottom in a squat, or to not rush the bar past my knees in a clean. It’s easy to get lost in a lift by trying to focus on a half-dozen things you want to fix within a five-second (or less) movement. Pick one thing, attack it until it’s habit, then work on something else. That split second before you initiate the lift is the time to flash that cue to the front of your mind, so it blots out everything else.
Slow Down, Lift Smart, Progress FasterThere are a handful of lifters out there who are successful just walking up to a bar and ripping it. For the rest of us, a more methodical approach will give us a chance to process what’s going on and get more out of every rep. Over time, your set up checklist will become as natural as breathing, and it will become easy to diagnose and fix problems with your lifts by making slight changes in your set up. As the steps become more ingrained, you can add more things to pay attention to, and refine your technique even further.
The weightlifting platform and the squat rack are holy places where you commune with the iron. Don’t get caught up with what your buddies are talking about, and don’t get in a hurry. Address the bar, run your checklist, and watch the PRs pile up. Fitness via Breaking Muscle https://ift.tt/1hdUh1E March 28, 2018 at 07:50AM
Outdoor Sledgehammer Training
https://ift.tt/2GxeqVH I recently posted a short video of me swinging a sledgehammer outside against a half-buried tire. Following that post, I received several questions about the set-up. Some wanted to know why I bothered burying a tire in the ground, while others wanted to know how I secured it and how durable it was. With that in mind, I’ll explain my reasoning for burying the tire, how I buried it, and how durable it’s proven to be. I’ll also highlight one key difference between the buried tire and my larger tractor tire. Outdoor Sledgehammer DemoFirst, here’s a look at the previously referenced video. Within it, you will see me working with a higher rep set where I strike the tire continuously for time. Long time readers of the blog may recall seeing this tire before. I first wrote about burying it back in 2013. Five years later and the tire remains secure, despite taking regular beatings from a variety of sledgehammers and athletes. Burying the TireAs you can see in the picture above, I began by digging a hole that was slightly deeper than half of the tire. The hole was then filled with a mix of dirt, gravel, and moderately sized stones. Upon completion, I firmly stomped the ground to ensure that the dirt, gravel, and stones were packed solid. Initially, I wasn’t sure if the tire would come undone from regular use. Several readers even suggested that I should have used cement to secure the tire. Fortunately, their assumptions proved to be false. After five years of regular use, the tire remains firmly buried in the ground. Even New England’s unpredictable weather hasn’t caused any problems. Whether it was snowing in the winter, raining in the spring, hot and humid in the summer, or windy in the fall, the tire has never budged. Why Bother?I first buried the tire outside at the top of a hill that I cleared several years ago for sprints (see here). As many of you know, hill sprints and sledgehammer hammer swings are two of my favorite conditioning drills. Adding a tire to the top of my hill allowed me to combine the two. I even mounted a pull-up bar next to the tire which led to one of my favorite conditioning circuits.
One Key DifferenceWhen I initially buried the tire, I was only thinking about swinging the sledgehammer when I was out running hills. Over time though, I noticed a difference between my outdoor tire and the large tractor tire that’s located inside my gym. The tractor tire is higher so allows for a faster pace (range of motion is reduced). An example can be seen below. My pace is faster than what you’ll see in the outdoor video posted above. Based on the faster pace that I can achieve indoors, I prefer to use the tractor tire for all-out, full speed intervals (ex. as many swings as possible in 1-minute). I will use the outdoor tire however when swinging the sledgehammer for longer duration sets (or as part of a circuit). For example, I may swing a light sledge continuously for a few 3-minute rounds. I prefer the lower tire for this variation as the pace is naturally a bit slower. And while the difference may seem insignificant, it’s something that is quite noticeable after hundreds and hundreds of swings on each tire. Final ThoughtsIn summary, if you are looking for an inexpensive conditioning drill, a partially buried tire and sledgehammer are all that you’ll need. The partially buried tire is particularly useful for those who don’t have room to store a large tractor tire. As for effectiveness, few conditioning exercises can contend with briskly swinging a sledgehammer. It is one of those exercises that you will never outgrow. I first swung a sledgehammer over 25 years ago and it still puts me in my place. Whether you swing the sledge repeatedly, for rounds, or as part of a circuit, it is only a matter of time before the sledgehammer catches up to you. +++++
The post Outdoor Sledgehammer Training appeared first on RossTraining.com. Fitness via RossTraining.com https://ift.tt/yhOp7p March 27, 2018 at 03:51PM
John Cena Taunts and Calls Out the Undertaker on 'Raw'
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Courtesy of WWE
John Cena has had enough. Two weeks ago on WWE Raw, with all of his other paths to WrestleMania 34 closed, Cena formally called out the Undertaker for a one-on-one match at The Grandest Stage of Them All. His challenge was met with silence (to many fans’ disappointment). Last week, Cena continued his tirade against The Deadman, calling him a “coward” and stating that his cold silence was disrespectful to both him and the WWE Universe. This time, Cena did get a response, though not exactly the RSVP he wanted: Undertaker’s kayfabe brother (and current mayoral candidate, believe it or not) Kane, who answered Cena with a chokeslam. [RELATED1] This week on Monday Night Raw, Kane challenged Cena to a match in response to the disrespect towards his brother, and as a result Cena faced down The Big Red Machine. During the match, Cena continued to play with fire by mocking The Deadman’s infamous signature poses, including the iconic “throat slash.” Cena ultimately came out on top, pinning Kane for the victory. But Cena wasn’t done. After the match, he made it explicitly clear that he is fed up with Undertaker’s silence and demanded answers, saying “You only have one week left, one week that sums up your entire career. You can do something, or you can do nothing.” Rumors of Cena’s showdown with ‘Taker have circulated for months, starting in January prior to Raw’s25th anniversary. While Undertaker made his first WWE appearance in 9 months during Raw 25, his speech was vague and did not clear up whether or not he had officially retired from competing. Complicating matters was his behavior after his loss to Roman Reigns at Wrestlemania 33, where he left his jacket and hat in the ring as a possible goodbye to fans. [RELATED2] So will Cena and ‘Taker actually face off—or have Cena’s callouts fallen on deaf ears? We’ll find out next week. Wrestlemania 34 airs live from New Orleans on the WWE Network on April 9, 2018. [RELATED3] Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 27, 2018 at 01:05PM
Vanessa Gebhardt's Go-to Bodyweight Workout for OCR Training
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Courtesy of Freeletics
Vanessa Gebhardt's training is no joke. It couldn't be, because participating in Spartan Ultras and Survival Runs is a taxing hobby that demands unique skillsets on top of nearly superhuman endurance. In fact, Survival Runs are her specialty. Whereas an obstacle-course race (OCR) typically features a familiar set of tasks—rope-climbing, monkey bars, and the like—Survival Runs feature a far greater range of challenges. At the Nicaragua 2018 Survival Run, Gebhardt had to tackle day-to-day tasks that Nicaraguan natives do every day, Gebhardt told M&F Hers—"things like climbing a coconut tree, chopping wood, or swimming through lakes." "That’s more exciting and adventurous for me, which is why I really like them and why you can't really prepare, she says. "Of course, you can prepare by working on your fitness, but you can't prepare for any special challenges because you never know what's coming." And because of those random tasks, it's especially important to be in the best shape possible come race day. Gebhardt does lots of bodyweight training, mobility work, and a fair amount of lifting and running to stay in top shape for whatever the next unexpected task may be. "There's not just one exercise that will prepare you for this, but the most important is always the burpee because you'll use your whole body during the movement," Gebhardt says. "You have to prepare your entire body, but the burpee is good for endurance, for strength, and also will help you with a lot of other tough exercises. Burpees are tough, and pushing through them will ensure that your mind is as prepared as your body." One of Gebhardt's go-to bodyweight workouts is from the Freeletics app, a training and nutrition app that focuses on bodyweight movement and HIIT training. Check it out below, and follow Vanessa on Instagram at @for_the_life_of_me to keep up with her latest training and races.
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 27, 2018 at 01:05PM
Adventure-Racing Champion Vanessa Gebhardt Talks Intense Training, Her Nutrition Strategy, and Pushing Her Limits
https://ift.tt/2pJ5Rxm Courtesy of Freeletics Vanessa Gebhardt was an intern at Freeletics in 2013 when she developed a passion for bootcamp-style workouts. Five years later, she utilizes many of the same training methods to stay in top shape for her latest passion: obstacle course and ultra-endurance racing. The idea of running a 24-hour survival race may sound far-fetched to even the most dedicated runner or gym rat, and it definitely would’ve sounded far-fetched to Gebhardt a few years back. But after running a 5k Spartan Sprint with some colleagues and clocking the second-fastest women’s time in 2015, she was hooked. Since then, she’s built an impressive record of podium placements and wins in Spartan races of every distance and 24-hour-plus Survival Runs. Most recently, she won Survival Run Canada in August 2017 and Survival Run Nicaragua in March 2018. We got the Munich-based athlete and content manager at Freeletics, a training and nutrition app that gives subscribers access to bodyweight workouts and nutrition guidance, on the phone to find out how she gets in shape for the grueling races, what she loves about them, and how she got started with such a physically demanding hobby. Click through for Gebhardt’s take on fitness, nutrition, and getting started in endurance racing, and follow her on Instagram at @for_the_life_of_me to stay up to date with her races and training. [RELATED1] Courtesy of Freeletics M&F Hers: How did you get into endurance racing and obstacle course racing in the first place? Vanessa Gebhardt: I ran my first race when some colleagues of mine asked me to run one with them. I probably wouldn't have done it by myself because I didn't know if it was something I would like, but everybody was asking, so I went and it was more of a group thing. But in the end, my time was the second fastest for the girls and it was like, “Oh, that's pretty great, I didn't know that I was that good.” So my friends were like, “Next year you have to win it.” So in 2016, I ran in the Elite and I actually won the race. After I won, I thought, “Okay, let's try one bigger one.” So I tried a 13k and I got on the podium. At that race, I met my current boyfriend, and he sort of teased me and said, “Yeah you shouldn't just run 13k, you have to try a 25k.” I ran that and ended up on the podium, then he told me to try a 50k in the U.S. I did that and got to the podium again, and he was like, “Oh no, you have to try this 24-hour race in Nicaragua.” So I did, and that’s more or less how I progressed. What was it like to run a 24-hour race for the first time? At first I didn't know if my body could last 24 hours. I knew I was a fit girl, but this was still something I hadn't done before, so I just wanted to see when I’d hit the wall. I went into the race prepared, I had my food with me, and I was just set on getting to and completing every challenge. That was last year, 2017, in Nicaragua, and I did pretty well. But then there was the slingshot task—we had to hit a target with a slingshot, and I missed it twice, then they told me I couldn’t continue. That's the only reason I didn't finish the race last year, because I didn't hit the target with the slingshot. After that, I knew that I could do this and that I’m good at it. [RELATED2] And what’s your training like ahead of a big race like a Survival Run? I actually train a lot with my own body weight, so that's really what my base is daily. I do run, but not as much as I do bodyweight workouts. It’s a lot of burpees, pushups, pullups, and some sprints here and there. I really like that style of training, and it helps me to find new ways to challenge myself. I do a lot of mobility and yoga as well, because that's really important. I have my big training sessions more on the weekends, so that’ll be two to five hours of training—it could be a hike, a big workout, and just running—it depends on what my weekend looks like. I also do a lot of weight training to work on things like my grip strength. I do squats to strengthen my core and my spine, which of course is really important. Deadlifts and weighted pullups are also important parts of my training, but weight training like that is something I do about once a week or once every second week. When did you realize that you were passionate about training? A guy I went to school with got me into the idea of Freeletics because they started up close to my home. He told me about it, and the next day I was there. It was mostly guys I trained with, and I had so much fun because we would train outside, doing things like burpees. In the three months we tried to train together I got so good that a lot of the guys didn't even want to train with me I because was really good at the challenges—better than some of the guys. I really got hooked because even though I wasn't able to do any pullups or anything in the beginning. With more of those workouts I got better and better in just three months. Then every year, I added a few new skills to my skillset. But even when we have team training in the office, it's sometimes it's like, “Oh no, I don't want to train with Vanessa, it's easier if she doesn't train with us.” Are there any specific measures you take to prevent injury, especially with a high-volume training schedule in preparation for such long races? Yes, you have to make sure your body is well-rested. While working out and training to push your limits, at a certain level or are at times when you’re just feeling really motivated, you’ll have some training sessions that don't exhaust you as much as you want them to. It's important that afterwards, you tell your mind that it's enough, and you're fine. Even if it's just a yoga session and you don't feel that exhausted after it, it's still good for you and you shouldn’t keep pushing yourself to total exhaustion. I also try to be prepared for every workout and get the best rest I can afterward so my body isn’t working on my recovery while I'm on my next training session. [RELATED3] Courtesy of Freeletics What’s your approach to diet and nutrition? Everybody always asks me what I eat the day before a race, but that’s not actually what’s important. In reality, what you eat the week before the race—really, the whole year before, but still the week before—is what’s really important to make sure your body is fueled properly. So I eat just really healthy, including lots of protein and vegetables. I'm not a vegetarian, but I also don't eat a lot of meat, so I eat a lot of vegetarian food and bowls. Bowls or healthy shakes are my favorite in the morning or before a workout. I like to throw in berries, some healthy protein—not your typical whey protein powder, but maybe pea protein powder, for example. Nutrition before the race is just a lot of protein in good forms and I get lots to eat. I don't eat less to get in shape right before the race, because I want to be sure that my body has enough to work with. I burn so many calories during those races and over the entire race weekend that I don't need to check the calories on anything. What are your absolute essentials that you couldn’t do without on race days? The most important thing to have on race days is the right mindset. It helps you so much during every challenge and everything that you're doing, because you’ll find yourself at a point when your mind tells you that you're just fast, not fast enough, that it hurts, or something along those lines. It’ll come up. But you have to tell your mind to be in the moment and not race somebody else's race or get ahead of your game. That helps me a lot because during the 24-hour races or any time I struggle with a challenge, I push out negative thoughts. They won't help you at all, so they have to go, and that's what I do with them when they come. I practice that a lot every day, and good meditation. [RELATED4] Most people would probably find these races too challenging or downright miserable. What about them do you love so much? My favorite part is that I really get to know myself during every race, since there will always be something new and something that I haven't experienced before. During one race, I had troubles with my stomach, for example. I couldn't eat for a few hours, so I had to drink my calories. Even though that happened and it wasn’t ideal, I really tried to be in the moment and not get lost. But you get to know yourself better with every race, and that’s really exciting because you never know what your mind will do or what you will do, and that's why I really like them—it's all about you and the race and nothing else. You run both ultra-endurance survival runs and OCRs. Which do you prefer, and why? I love the Survival Runs because of the aspect of the unknown. In an OCR, you’ll know you have to be able to climb and can work on your technique, or you know it's going to be monkey bars so you work on better grip strength. I really do like them, but my heart is more in that adventurous, 24-hour survival racing. In a Survival Run, you do tasks that, for example, Nicaraguan people on the island have to do on a daily basis. There were things like climbing a coconut tree, chopping wood, or swimming through lakes with the bamboo or something totally unexpected. That’s more exciting and adventurous for me, which is why I really like them and why you can't really prepare. Of course, you can prepare by working on your fitness, but you can't prepare for any special challenges because you never know what's coming. Do you have any advice for people who are interested in OCR racing but are too intimidated by the idea to actually do one? Get some friends together and do it together. In my opinion, a group thing is always a good start. It helps you to experience something new and something that you might like—and even if you don't and feel like it was the worst idea ever, you did something new and know yourself better now. No matter which race it is, or which sport it is, just get some people together and try it together because it's always easier if you don't have to suffer by yourself. [RELATED5] Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 27, 2018 at 01:05PM
Behind the Scenes at Anton Antipov's Cover Shoot
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The IFBB Pro League men's physique star talks training hard and living healthy to maintain his ripped physique.
M&F Editors
Thinking of transforming your body this spring? Then get inspired by our April cover star, Anton Antipov! In this behind-the-scenes look at his cover shoot, the IFBB Pro League men’s physique star talks about training and living a fit and healthy lifestyle. Get the new issue of Muscle & Fitness on newsstands now!
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 27, 2018 at 01:05PM
Technique Conquers All, Except Physics
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Brazilian Jiu Jitsu is a highly technical, grappling-based martial art. The priority, for both student and instructor, is to become highly proficient in the techniques. Many martial arts purists prioritize technical skills training over physical conditioning. The purpose of this article is not to enter that debate.
Technique Conquers AllHow do we define technique?
For our discussion, we will define BJJ technique as the ability to utilize leverage effectively to improve position or apply a submission. Leverage is the mechanical advantage, or power, gained by using a lever. So, proficient technique in BJJ means adeptly using levers to gain mechanical advantage over an opponent. This is not intended to be a physics or biomechanics text, but a basic understanding of these concepts demonstrates why strength is a crucial factor for us to consider.
With moderate BJJ experience, say a blue belt or above, you have already learned about technique and leverage. You have submitted hundreds of partners and been submitted yourself at least as often. You have also experienced a loss to someone stronger than you. Do not confuse bigger for stronger. That time a bigger brown belt beat you wasn’t due to strength; they are simply better with technique and leverage. I am talking about the times you lost to someone of a similar skill level, only because they are stronger.
Let’s Define StrengthMuscular strength is the ability to exert a force against external resistance. Remember, leverage is the ability to gain mechanical advantage or power by using a lever. Ask yourself, if your opponent is equally matched in technical ability, yet they can produce more force, who wins? The answer: your opponent strangles you!
Throw even the most technical BJJ black belt in the world into a match with a gorilla. Does this gorilla have an understanding of leverage? Hell no. Does this gorilla win? Hell yes!
Technique Conquers All, Except Physics.Do not throw away your technical training in favor of only strength training. The benefits of technique cannot be overstated. But to become the best grappler you can be, you need to get stronger. Strength is the most important trainable physical attribute for a human being because it influences so many others. I use the analogy that strength is the cup that holds everything else.
Think about how we interact with the world each day, outside of BJJ. To move, we must produce force. Consider the other physical attributes associated with athletics. Speed is distance travelled per unit of time, basically how quickly something moves. Power is the ability to produce a maximal force in a short amount of time. A larger force produces more speed and power. Endurance is the ability to repeatedly exert a force. See a common theme? The ability to exert force is essential for human beings.
Now look back to BJJ. Is it necessary to produce maximal force? Yes. It’s necessary during a takedown, a sweep, and submissions, not to mention while frantically escaping a submission or a bad position. Becoming stronger simultaneously improves our power, endurance, and speed. Strength training must be the foundation of any effective physical training program for BJJ.
Getting BJJ StrongWhile there are many different approaches to get strong, we must adhere to a few basic principles. Forget about sets, reps, and rest periods for now. Many coaches make the mistake of moving straight to laying out specifics. While these are the bread and butter of any program, first consider our goal. We want to get stronger. How does that happen?
Strength is an adaptation to a stimulus. When exposed to a stimulus or stress, in our case physical training, the body needs to recover. Recovery leads to a period of adaptation or overcompensation. In simple terms, the body grows stronger to meet the demands of the stimulus should it come again. However, in long absence of the stimulus, the body will respond by detraining, as it no longer needs to respond to that stimulus.
Think about times that you have run consistently. Over time, you can run further and faster. Now think about a time you’ve gone running after a long break. It feels noticeably slower and more difficult. We call this “unfit” or “out of shape,” but in physiological terms, our body is no longer prepared for the stimulus of running.
It is possible to apply too much stimulus. After extreme training, your body may not be able to recover in a timely manner. Think about when you have done sudden intense exercise after a long period of inactivity. You’re sore, really sore, for a long time after. Perhaps so sore, that you’re unable to train again for some time, inhibiting the adaptation that comes from repeated exposure to a stimulus.
Consider the implications on a training program. We get stronger through systematic exposure to a strength training stimulus. Too much time between exposures risks detraining, while too much stimulus leads to inadequate recovery. Throw in BJJ training and this becomes even more complicated. A program from a magazine or Google search, without a BJJ context, is at best suboptimal, and at worst, a recipe for disaster.
Getting BJJ FitThis principle also applies to conditioning training. To improve aerobic endurance or “cardio,” we must repeatedly expose ourselves to aerobic training, and progress it over time. This concept is critical to designing an effective training program, especially when our goal is sport performance.
It’s important to note that BJJ training itself can be a stimulus for the untrained athlete. Remember how out of breath you were after a few minutes of grappling in your first class? Now, only the most gruelling matches leave you physically exhausted. Consider this when designing a training program for new BJJ athletes. Athletes with a more solid BJJ training base no longer need to consider BJJ training itself a large stimulus.
Stay tuned for the next parts of this series for training programs and a step-by-step guide to become as strong as possible on and off the mats!
Fitness via Breaking Muscle https://ift.tt/1hdUh1E March 27, 2018 at 12:43PM |
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