KETTLEBELLS with Dan Henderson bodyART with Robert Steinbacher
An effective upper body strength program must have well-executed moves , a good balance of movement patterns , and a clear rationale for load , sets , reps , rest and time under tension . Kettlebells are fantastic for strengthening the upper body . Kettlebell exercises are defined as either ‘ grinds ’ or ‘ ballistics ’. Categorised by lots of time under tension , and featuring particular emphasis on the lifting speed and the eccentric component , grind-based motions should be used in a strength-based program . Double kettlebell movements are terrific because you can add significant load , as well as push and pull from multiple angles , which optimises muscle symmetry .
In this quarter ’ s bodyART release , two complimentary strength moves unite to create a balanced routine that works upper and lower body . For the upper body , the ‘ Spank and Plank ’ adds a playful and effective rotational element to the regular plank . For the lower body , the ‘ Jump Front ’ builds energy and heat . Length and strength unite , as each move works through a different plane of movement , thus elongating different myofascial lines . Both exercises provide lengthening through the midline , and by opposing each other , they create balance and an energy level that builds the heat necessary for the fire element of the bodyART workout .
PILATES with Wendi Carroll
TRX with Alexis Craig & Brendan Tuck
When building strength , we usually think of lifting heavy things . But to be able to do so , you need a solid base to build on . Here , we use the Pilates Reformer to do back and shoulder organisation , which will lead to correct form and alignment out on the weights floor . Members using traditional weights equipment often want to lift as many plates as possible : the Reformer gives them a reason to work with much less load and focus instead on technique . By mastering shoulder organisation , clients will achieve the stability needed to safely lift heavier weights and get beach-ready !
Increasing strength and work capacity enables you to lift more load and perform more work in a set time period . The goal of fitness is progressive overload in just about anything we do . In order to accomplish this we have to do one or more of the following : increase volume ( reps and sets ); increase load ; decrease rest period . If the work interval is short , the intensity needs to be very hard . As the duration of the intervals gets longer , there will be a natural decrease in intensity . In this video we explore these in relation to two TRX upper body conditioning complexes .
PRESENTER PROFILE : BRENDAN TUCK
A strength and conditioning coach , over the past 14 years Brendan has helped countless individuals , from professional athletes to weekend warriors and people with disabilities , reach their goals through sound scientific training .
As a Master Trainer for TRX Training and TriggerPoint , he instructs education courses to fitness professionals across Australia and Asia .
Brendan doesn ' t just talk the talk though , he walks it , having spent eight years competing in Kyokushin Karate , fighting in bare knuckle tournaments and winning state and national titles .
He has also competed in triathlons , strongman , and road and track cycling events – and when he ’ s not doing any of those , training clients or teaching the industry , he can be found hitting the surf off his local beaches in the NSW city of Wollongong , south of Sydney . coachtuck . com
NETWORK SUMMER 2017 | 15