18.2 is here and it’s bringing the heat — and the burpees.
This one’s intense and there’s a lottttt to consider when going into this workout.
Learn how to conquer the A and the B, including how to warm up for go-time, with Brute Coaches Adrian Conway and Nick Fowler.
The Open is here… and it’s full of fun surprises.
Watch this video, where Coach Nick Fowler and Adrian Conway break down how to tackle 18.1, with everything from warming up to cycling through reps. See you on the leaderboard!
This health hack will throw you right back to your college days. Yup, we want you to ice yourself. Nope, not with Smirnoff (you’re welcome), but with cold showers. Why? Because of this laundry list of benefits:
Improves blood circulation
Helps close your pores
Makes your hair, skin and nails healthier
For men, improves fertility
Improved immunity
Accelerated muscle recovery
Boosts testosterone
Stabilizes mood
Don’t go straight Ice Bucket Challenge on us—take it slow. Commit to 3 cold shower days a week. When you hop in, wash your hair, clean behind your ears, go about your normal routine. Then, for the last three minutes, cool it down to a temp that’s slightly uncomfortable, and progressively make it colder and colder with every shower.
Pre-workout: If there’s a move that requires you to stretch in order to best get into position, now’s the time. It’ll give you a boost in mobility so you can perform.
Post-workout: If you know you can easily move through each part of your program, but have specific muscles you want to target, save that stretching for afterward while you’re still warm.
Evening: If you have long term flexibility goals, do your mobilization before bedtime.
Take a look at your 6-person squad. Unfortunately, you’ve gotta tell 2 of ’em, “you can’t sit with us.” It’s a bummer. What’s a bigger bummer (or an inspirational kick in the butt, for you glass-half-fullers), is that recreational athletes are going to have a harder time snagging a spot in the Games, even at the team level. Sorry, guys. BUT, what that means for the Games, is that shit. is. getting. REAL.
Fewer people per team means everyone has to be great at everything. You can’t lean on your boy to kill it on the rower, then pick up some slack where you shine. Teams will be slimmer, fitter, and tougher to beat. That’s right, the Affiliate Cup is out here weeding out the weak.
This week on the Brute Shoot we are talking to you ladies! With 2018 around the corner and fitness goals on the top of our list, coach con breaks down how to see the results you want!
This week on the knowledge bomb we discuss our opinions on what the change from 6 to 4 people means for the sport and what we expect will change
The benefits of tempos in lifting are unparalleled by any other form of lifting modification. Tempo lifts create balance, joint strength, and give the athlete an unparalleled benefit to slow changes of direction. Tempo presses are practically unheard of in the fitness space, but they are of so much use. Imagine an athlete who can put 90% of his best military press up in a split position, and then lower the weight for 5 seconds without changing his split position. That athlete will have a supreme amount of stability in his jerk. In addition to using tempos on your lifts you can do isometric holds with your presses. This will help build a large amount of capacity up especially in the muscles that act upon the scapula. This will also help in injury prevention for the shoulder to a certain extent.
Have you ever had a coach tell you toes out in your squat and wondered why it is? An athlete’s knees will track over the feet for the squat. If an athlete has their feet pointed straight ahead, then the knees will track straight ahead and therefore not optimal for strength production. For the vast majority of athletes anatomically speaking the positioning of the femur and how it attaches into the hip joint leads the feet pointed slightly outward to being the most optimal for mobility concerns, especially to avoid possible impingements. Most importantly however, rotating your feet outward slightly will put your glutes in a more optimal positioning for power production. Your glutes are lateral rotators of the thighs, so when your toes are pointed inwards the glutes are in a more lengthened position which leads to less power production. Turning the toes slightly outward puts them at the optimal length for both squatting and the Olympic lifts. Remember that this will work for most athletes meaning about 99%, so there may always be that one athlete who has a different anatomy for squatting. Especially when an athlete complains of pain in the front of the hip, proper mobility testing is needed to assess.
If there is one topic that is hot amongst newer coaches it is bar path. Many will say that it is completely vertical, however if we pull out a trusted slowmo app we will see that is not true. There is a large amount of well documented Russian and Bulgarian research (back from the 1980s) that shows the optimal bar path to resemble a flat S. This what we call the S curve. Today we will be focusing on when the bar meets the hips. A common problem here is that sometimes that hips become a slingshot. Basically, the bar is projected forward, because the hips only move forward. This causes the lifter to have to jump forward and expend a ton of energy to get their shoulders underneath the bar. The more ideal version of the finish is where the lifter both pushes the hips forward while extending upwards in a “scooping” fashion. This will still push the bar slightly forward, but to an acceptable amount where they can drop under the bar without having the actually jump forward. If this has become an ingrained issue within you, you may need more help than just the cue of “hips forward and up”. Performing tall snatches or tall cleans with a focus on keeping the bar close and pulling back will help to solve this issue. Even using these in your barbell warmup can prime the correct positioning.
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