December 23, 20191 Comment

Today’s Session

15min Stairmaster @ easy pace

Then: Hyper ice x mobility;

Then: Squat series;

Then: Work up to Heavy Back Squat;

Then: 8x8 Back Squat @ 315; Rest 2min;

Then: 8x30/90 Row sprints @ >175m pace;

Then: Cool down

December 24, 2018No Comments

“Don’t look down”

I never look down on any man I'm not willing to make an effort to help up. I've been there before. Hopeless. Misunderstood. It's lonely striving to do better and having to teach yourself, as you go along. Mistake after mistake.

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December 1, 2018No Comments

Train Alone

Most training sessions have become opportunity to withdraw from my everyday grind and focus on me. Im honest with myself about the things I need to do in order to improve and what my priorities are.

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October 20, 2018No Comments

“Gift and the Curse”

When it's God-given, no man can take it away. Trust the process. Every time I thought I lost, it turned into an opportunity to get better. It taught me that what is for me shall be for me.

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July 4, 2017No Comments

Top 5 Movements For General Population

October 7, 2016

Movements in the gym must transfer to everyday tasks in order to be considered functional. There is no point in training in a manner or style that is not useful to what you actually do on a daily basis. 

Deadlift - The king of full body integrated movements, for strengthening the posterior chain. As simple in theory, as picking a weight up and placing it back down. An action we as humans, perform every single day.  Load, repetitions and frequency are all person/goal specific. Each variation initiated through the hips are assistive in building hip strength, advanced lifting techniques and posterior stability. Do them. Often.

Plank/FLR - Core stability is a challenge in this movement. As with anything, proper form is the priority. The correct musculature must be forced to stabilize the body in order to keep the benefit. Scapular stability, in conjunction with upper body muscular endurance, are also largely beneficial through this movement.

Goblet Squat - One of few strength movements that address mobility. The resistance is held chest level, through out the transition, from standing to squat and back up. This will stimulate a neutral spine as the anterior load is the catalyst for posterior activation. Weight position also builds strength in the abdominal and quadricep areas.

Turkish Get Up/TGU - A full body integration movement that readily promotes stability, coordination and balance through multi directional stabilization movements. It can be rehabilitative and preventative at a manageable load, step by step, ground to standing and back. Heavier load may be used to build strength. 

Farmer’s Carry - The single most transferable thing you can do in a gym. You pick a weight up (or two), stabilize yourself and take a walk. That simple. Once described as a “moving plank”, it is another core stabilizer. In addition to grip and leg strength, the entire posterior chain is strengthened with every step. Scapular stability and rotator cuff activation are added bonuses.

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