A Beastly, Body-Crunching Belter of a Session

Sunday, October 23, 2011 7:20 AM Posted by Phill Wright
, 0 comments
Now and again, those at Chaos HQ are able to get together, share some ideas and put themselves through some fairly challenging sessions. Just a week ago, that's exactly what happened resulting in a destructive session, now for the faint hearted.

Summary: 2 circuits, each completed twice through and containing 3 stations. (Ideal for 3 or more people, station 1acts as the timer)

Circuit 1:

  1. Run 40 meters, hop 40 meters (20 meters each side), bear crawl 20 meters
  2. High pull to squat catch (30lb sandbell)
  3. Sprawl - down dog / ascending Kettlebell push press each side (20kg Kettlebell)

Circuit 2:
  1. Walking lunge 20 meters, frog walk 20 meters, skater 20 meters
  2. Potato lunge to ipsilateral lunge (30lb sandbell)
  3. Hindu press up / ascending snatch each side (20-24kg Kettlebell)

Enjoy and be sure to leave your comments - only once you've given it a go!!

Suspension Training - Magic or tragic?

Tuesday, October 11, 2011 2:30 PM Posted by Phill Wright
, 0 comments
I was asked last week to give my thoughts on a particular brand of suspension training kit...you may be familiar with it and it got me thinking.

I've used this particular type of training a bit, years before this popular brand brought this type of training into the mainstream. As with many types of training/new products in the fitness industry, a good slice of marketing, healthy scoop of PR and some strategic endorsement is followed by what can potentially be called mass hysteria. The question is, in this instance, is it justified or is it just another example of a fickle industry desperately seeking the next great thing?


Why?

  • Able to target specific body parts to focus on
  • If used with good technique, the greater demand for proprioception will increase the training effect, engaging more muscles and to a greater intensity
  • Excellent to target particularly weak or phasic areas
  • Versatile to allow numerous variations in the movement pathways
  • Durable and robust
  • Assist in balance and progression towards exercises that may be currently unachievable
Why not?
  • Expensive
  • Require specific anchor points
  • Impractical for large group work
  • Require an ability to control inner core units much greater than the normal demand of activity
  • Increased stress and tension placed upon joints and supporting musculature
  • Difficult to fit into complexes or sequences of movements
  • Can encourage dependency on the support offered if used to aid balance or range of movement
  • Encourage single pattern repetition
My general thoughts are that suspension training kits can form a very useful although small component of a balanced fitness programme providing individuals are already at a good stage of physical fitness. However, exclusive exercise programmes based upon suspension training are limited due to the lack of integrated body movement possible and the significant requirement for the body to work around the kit and not visa versa. We look forward to hearing your thoughts

Follow this link to get your hands on excellent quality and reasonably priced fitness equipment
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