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Last week we looked at the squat. Today we will look at the last movement in our series - the good morning. If you want a strong lower back and abs, then good mornings are a must. With that being said, this IS NOT a max effort movement, meaning that you should not try to achieve a one rep max in any good morning variation. It's simply too dangerous. We opt for sets of 5 here at our facility.
Remember from last week- a lack of variation in training is a sure fire way to accommodate, which is the last thing you would want, as gains will stall and if loads continue to increase, injury is on the horizon. As Dr. Ben Tabachnik is credited with saying, "The goal of training is to never accommodate." This holds true for all training. How can a conjugate, or concurrent system of training help avoid accommodation? Simply by constantly changing the stimuli - different movements, bars, resistance, grips etc - you never give your body a chance to adapt. How can we apply this to the good morning? Here is a short list of all of the variables that you could rotate/combine to never accommodate. The combinations are endless. Remember to shoot for the heaviest weight you can lift for a set of 5 reps in every lift variation and keep track of your records! 1. Choose a lift: -Arch back -Rounded back 2. Choose a bar: -Safety squat bar -Cambered squat bar -Straight bar -Bow bar 3. Choose a stance: -Close -Medium -Wide 4. Choose a type: -Standing good morning (skip to #6) -Seated good morning 5. Choose a box type: -Hard normal surface -Softer foam surface 6. Choose a Range of Motion (ROM): -Small (chest above parallel to the ground) -Medium (chest parallel to the ground) -Large (belly to knees) 7. Choose a method: -Standard -Pause on pins -Concentric only (starting from pins) 8. Choose a variable resistance method: -Bands -Chains -None 9. Choose the amount of variable resistance: -Bands (vs. mini, vs. or with monster mini, vs. or with light, with average, with strong) -Chains (vs. 1,2,3,4 or 5+ sets of chain) There you have it! The combinations of lifts are nearly endless. If you know what you are doing, you may only need 5 or 6 variations to rotate through, others may need upwards of 25 or more. It is crucial to set records in each variation and strive to break your previous record every time it comes up in your rotation. Now do some good mornings!
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Last week we looked at the bench press. Today we will look at the "grand daddy" of all movements - the king - the squat. Remember from last week- a lack of variation in training is a sure fire way to accommodate, which is the last thing you would want, as gains will stall and if loads continue to increase, injury is on the horizon. As Dr. Ben Tabachnik is credited with saying, "The goal of training is to never accommodate." This holds true for all training.
How can a conjugate, or concurrent system of training help avoid accommodation? Simply by constantly changing the stimuli - different movements, bars, resistance, grips etc - you never give your body a chance to adapt. How can we apply this to the squat? Here is a short list of all of the variables that you could rotate/combine to never accommodate. The combinations are endless. Remember to shoot for max efforts in every lift variation and keep track of your records! 1. Choose a lift: -Front squat -Back squat -Anderson squat (squatting from the bottom up) -Zercher squat (skip to #4) 2. Choose a bar: -Safety squat bar -Cambered squat bar -Straight bar -Bow bar 3. Choose a stance: -Close -Medium -Wide 4. Choose a type: -Free squat (skip to #6) -Box squat 5. Choose a box type: -Hard normal surface -Softer foam surface 6. Choose a method: -Standard -Concentric only (starting from pins) 7. Choose a depth: -Below parallel -Parallel -Above parallel 8. Choose a variable resistance method: -Bands -Chains -None 9. Choose the amount of variable resistance: -Bands (vs. mini, monster mini, light, average, strong) -Chains (vs. 1,2,3,4 or 5+ sets of chain) There you have it! The combinations of lifts are nearly endless. If you know what you are doing, you may only need 5 or 6 variations to rotate through, others may need upwards of 25 or more. It is crucial to set 1 rep maxes in each variation and strive to break your previous record every time it comes up in your rotation. Now get squatting! |
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Wholistic Revolution LLC
4076 Biddle Ave. Wyandotte, MI 48192 734-309-7173 Contact@thewholisticrevolution.com |