Just got back from the Hawaii Strength Coach’s Clinic.
Lessons learned:
1: Earn your carbohydrates.
- Your body can survive without carbohydrates. It can’t survive without protein and fat. If you are trying to lose fat, cut carbs and add in as you increase your activity.
- Categorizing your carbs
- Level 1: One meal a week. Once you get to a respectable BF% then…
- Level 2: One meal a week + Postworkout carbs. Once you get to your desired BF% and activity levels, increase activity to accommodate for
- Level 3: One meal a week + Postworkout Carbs + Carbs at Lunch.
- Level 4: One meal a week + Postworkout Carbs + Carbs at Lunch and Dinner. This is for folks who bust ass/exercise 15+ hours per week
2: Being strong has never been a weakness
- Strength has become ostracized. Being strong is not a weakness
- Full range every repetition
- Getting stronger doesn’t mean do circuits all the time
- Strengthen upper back to offset shoulder internal rotators and increase testosterone
- Deadlift
- Chinups
- Add weight as soon as possible.
- Stay below 6 repetitions for strength
- Most intense exercise for nervous system (highest dropoff of any exercise after a set to fatigue)
- 5 second eccentric
- Hi-row
- Looking for upper back strength – Works External rotators
- Lat work strengthens internal rotators
- Aids in opening the chest and releasing testosterone
- Looking for upper back strength – Works External rotators
- Elbow Flexion
- Triggers sprinting
- Responsible for bottom of pullup/chinup
3: Cuing the squat
- Work high bar squats to strengthen low bar squat
- Full range
- Set lats
- Point toes out
- Bend knees
- Open up groin
- Work your back to strengthen the squat
Stella Fitness 