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Tumbling Warm-up
Stephane Rochet
| April 30 2008 |
Training: General
During the past six months, the University of San Diego Varsity Weight Room has experienced a modest remodeling. Equipment and power racks were moved in order to clear out a space on one side of the room. This space was then filled with 12’x 42’ of carpet bonded foam tumbling mats. A new warm-up was then introduced to USD student-athletes.
With real estate at such a premium in weight rooms, why did we go to the trouble of moving so much equipment only to fill it with a tumbling ma......
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Breathing and Breath Control for Olympic Weightlifting
Greg Everett
| April 1 2008 |
Training: General
Breath control is critical for increasing and maintaining the structural integrity of the torso while under heavy loads. The supporting musculature is alone inadequate—in order to adequately stabilize the spine, the abdominal and thoracic cavities must be pressurized. Additionally, we need to create as broad of a base for the torso as possible—the rationale for this should be obvious if one considers the structural integrity of a pyramid versus an upside-down pyramid. Drawing in the ......
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CrossFit Criteria
Greg Everett
| February 29 2008 |
Training: General
This whole CrossFit thing is getting big. Thanks to the interminable wisdom and foresight of one Robb Wolf—a kind and generous man as long as you don’t ask him if he’s a runner—I was personally introduced to CrossFit in its public infancy. At this time, the finer details of the theory were still developing rapidly around the very solid yet rudimentary foundation. Gone are the simple days when the affiliates list on the website was only an inch long and prospective clients......
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Dumbbell Unilateral Training Alternatives
Michael Rutherford
| January 31 2008 |
Training: General
If you are in the strength and conditioning game long enough you are going to encounter structural and muscular imbalances along the way.
These imbalances and weakness occur naturally and by way of accident or injury. Rarely if ever will these situations correct themselves. The least offensive result is a decrease in performance. The most offensive result is a career ending injury.
The old cliché of the ankle bone being connected to the hip bone and so on is not far off base.
Phy......
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Kyphosis & Shoulder Mobility: Practical Correction
Robb Wolf
| November 28 2007 |
Training: General
Working as a generalist strength & conditioning coach using CrossFit methodology appears to be a case of “Jack Of All Trades, Master Of None” and in some sense this may be accurate. I teach some gymnastics, but I am not a gymnastics coach and will never develop an athlete to even an “A” level gymnast. We play with the Olympic lifts and although I am a “USAW Club Coach” my list of ’08 hopefuls is…um, skinny. For most endeavors I feel that I am ......
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Developing the Iron Cross
Steven Low
| November 1 2007 |
Training: General
Training for the iron cross is no joke. The long-term difficulty of attaining this move is similar to the time it takes to acquire strength moves like the planche. It is very hard to see consistent progress over a couple of weeks; however, looking at the big picture the strength gains are incredible. Thus, it is recommended that iron cross development should only be undertaken by very motivated athletes who can dedicate enough time.
The iron cross gives an enormous amount of brute pulling st......
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Introduction to the Agility Ladder
Robb Wolf
| June 30 2007 |
Training: General
The warm-up process we use at NorCal Strength & Conditioning has gone through many evolutions over the past few years. We have used iterations of the CrossFit Warm-up©, running, rowing and jump rope with varying levels of interest and success. At present we use a mono-structural warm-up, typically a run or row followed by dynamic range of movement activities, and one of the following: The Burgner Warm-up or Hatch Warm-up and recently the addition of agility ladder work.
The agility lad......
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Hooked on Stumptuous
Robb Wolf
| April 30 2007 |
Training: General
I have a confession to make. I’m a closet junkie (now out) for a Chick Fitness Site. No… it’s not one of THOSE sites. It’s a kick-ass site that covers everything from O-lifting to sound nutrition and even fighting! The name of the place is Stumptuous. You have likely tracked this place down already and are a fan as well. If not, you will be soon. Bold statement? Just to give you a flavor of the goodies waiting to entertain, edify and educate, here is one section found in......
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Grappling as a Woman
Heather Gibbons
| February 23 2007 |
Training: General
When you find yourself down on your hands and knees in a room full of SWAT officers, you’re bound to question some of the decisions you’ve made. When one of those officers is tucked in behind you and draped over your back, those questions in your head are asked more earnestly. For that split second five years ago, I questioned what I was doing in a Brazilian Jiu Jitsu class. Then I rolled him into a leg lock.
The truth is, man or woman, grappling can be awkward and that’s s......
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Training Weaknesses with Dumbbells
Michael Rutherford
| June 12 2006 |
Training: General
As you will discover, training with dumbbells offers multiple benefits. Their universal application makes them perfect for athletic training.
As a coach, one of the most potent applications for the dumbbell is the use of unilateral training to address weaknesses on one side of the body. Unilateral training is simply working a single side of the body with one dumbbell.
Most all of us have a weaker side. These weaknesses are generally on the non dominating side of the body. The weak......
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