So You Think You Can Bench? Part 5

This Past Week (3/13-3/19)

This past week was my heavy fours week for SMS^2.3. Time-wise, it was a much better week than the week before. I also finally figured out the circuit I wanted to use for Day 4, just in time to deload haha. Monday I squatted, Tuesday I benched, Thursday I deadlifted, and Friday I had circuits. I also did plyos on Wednesday this week. I didn't have any SMF after my lifts because I was still feeling pretty crappy from my cold.

Outside of the gym I read a lot and watched DVD's put out by Parisi Speed School and TRX. I also began planning weekly workouts that I will be sending to the members of my mailing list starting in April. To get on my mailing list, sign up at http://selfmadefitness.com/media/newsletter.

I feel like I am forgetting something I wanted to tell you all... Oh well.

That's all for this past week. Now it's time to go live this one.

Get big or die tryin'.

TRX Do's and Don't's

I see it everywhere--TRX in the gym, TRX at the park, under the tree, in the office, in your sleep. No, but seriously, I even used the TRX in the library during finals week. So yeah, clearly it can be used in a vast array of locations, but what is it actually good for?? I mean, what does it actually develop?? You see Drew Brees using it as A training tool, but believe me, I've worked with Drew and it is definitely not the only piece of equipment Drew uses. And yet it is proclaimed by some to be the be-all, end-all of training equipment.

After playing around with the TRX for countless hours, training myself and others (including Drew) on it, here is my list of what you DO use the TRX for and what you DON'T use the TRX for. The "Do" list is probably more complete than the "Don't", which could conceivably go on indefinitely.

• DO use the TRX to train your back.
• DO use the TRX to strengthen your rotator cuffs and the surrounding muscles.
• DO use the TRX to train the stabilizing shoulder muscles.
• DO use the TRX to train your rectus abdominus, internal and external obliques, spinal erectors, and other lower back and ab muscles, but please, DON'T tell me you are "training core".
• DO use the TRX to psychologically mix up your training.
• DO use the TRX as a pre-hab/re-hab tool.
• DO use the TRX to liven up your warm-up.
• DON'T give me this crap about how the TRX develops lower body power and explosiveness and then show me a lung-hop or a runner's stride on the TRX.

So that's what I have for you. I'm going to stop the "Don't" list now before I lose my mind with all the claims that have been made about this device. The takeaway, though, should be that when it comes to working with competitive or everyday athletes, the TRX is just a piece of the puzzle, not the puzzle itself.

Get big or die tryin'.

So You Think You Can Bench? Part 4

Make Training Your Sport

One thing I have noticed that my life is lacking since finishing basketball my senior year is a competitive aspect, and I think this is the reality for the vast majority of adults. While you go to the gym to train, most people don't have a purpose as to why they are training, so why not give them one?

Instead of doing your traditional 3x8 for your weights and then hit the treadmill for a twenty-minute job, how about you spice up your training and add a competitive edge to it. I'm not talking about seeing if you can go up 5 pounds on each exercise either. I'm thinking you should take every single exercise you would normally do during a workout, say your Friday workouts, and do one set of each in rapid succession. Then go each a second time and possibly a third, fourth, or fifth time as well. Time how long it takes you to get through those circuits and keep your time each week. Your workouts leading up to your Friday workouts will be preparing you for that competition day, and you will find yourself more excited to work out on those days as well. After a month or two, switch up your Friday routine and set a new time goal for yourself. After a few months, go back through an old Friday workout and see if your time has improved. This will be a great way to mark progress throughout the year as well.

Get big or die tryin'.