St. Cloud Strength & Conditioning
"Kirisute Gomen" 321-805-0160 StCloudStrength@gmail.com
Thursday, March 24, 2011
The St. Cloud Institute for Human Performance
Wednesday, March 23, 2011
Tuesday, March 22, 2011
Closing Big Grippers
Closing Big Grippers
By Heath Sexton
When most people talk about grip strength, the conversation usually very quickly goes towards closing grippers. In this article I will try to detail some different gripper techniques and some different workout tactics. This is by no means a concrete guide to working with grippers, just some insight from a few years of training.
You do not have to have many grippers to be good at grippers. Joe Kinney (the first man to officially close Ironmind’s #4 Gripper) had, I think, a #3 and a #4. He had some other homemade equipment including a grip machine that he worked with, but only 2 grippers. Having several different gripper strengths will allow you to progress faster in my opinion. Just like lifting weight, say you can Squat 445lbs and all the plates you have are 100’s. So you can squat 245, 445, or 645, now 245 will give you a good workout, but unless you are doing high reps, not much else challenging can be done. 445 is your max, and how many times can you go after a max squat in a week? Then, 645 would crush you like a can under a car, so it is useless. You need a variety of plate poundage. Having a Trainer, #1, #2and #3 is a standard I think, having a Super Master, a couple of Elites, maybe a Super Elite, and a #4 and you have everything you need. Again, you certainly do not have to have this set-up, but it is nice. (Note: Super Master, Elite, and Super Elite can be purchased from Wade Gillingham at www.grippersuperstore.com)
Read the rest of this article here
Now that we have video analysis software I'm debating changing our gym name to "The St. Cloud Institute for Human Performance" since we will be conducting research. Post thoughts to the blog.
Shoulder Press
4 Rounds
20 Swings
5 Pull Ups
Sunday, March 20, 2011
Deadlift Technique
Thursday, March 17, 2011
The Push Up
Push ups are a great form of exercise for several reasons. First, a push up is something that anyone can do whether or not they have money to spend on fitness equipment. Second, they do not require any extra skills, making them a possible form of exercise/weight training for anyone. Third, the results of consistent push ups are visible after a relatively short period of time. Aside from these obvious benefits of push ups, there a number of non-obvious reasons you should consider adding them to your routine.
Full Body Workout
Many people don't realize just how many parts of the body a push up affects. But, when you break down the physics of a push up, you get a better picture of how beneficial they are for your entire body. For example, push ups work your fingers and hands, biceps, triceps, shoulders and forearms, upper and lower back and even your abdominal muscles. In addition, they strengthen your leg muscles, including your hamstrings, quads and calves.
Read more: What Are the Benefits of Push Ups? | eHow.com http://www.ehow.com/about_5044269_benefits-push-ups.html#ixzz1GrSZIXBn
Driving out of the Overhead Squat
185 2x2
TGU
Death By Push Ups
Tuesday, March 15, 2011
Sunday, March 13, 2011
Squats
Wall Squats
Kettlebell Jump Squats
M/E Squats
Litvinov Sprints
8 Power Cleans
Sprint 400m