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COMBAT YOGA
Obj: Strength/Core
Warm up:
5 Rounds
10x Dead Lift (135#/95#)
10x Burpees
Shoulder dislocate with pvc
Training:
(1) Work up to 1RM Bench Press
(2) 6 Rounds
3x Bench Press @ 75-80% 1RM
5x Shovel each side (See photo and explanation below)
(3) 5 Rounds
3x Sandbag getups each shoulder (heavy)
20x Russian Twists (10 each side)
(4) 5 Rounds
3x each of kettlebell swing, pull, snatch left hand
3x each of kettlebell swing, pull, snatch right hand
10x Ab Wheel
Comments:
I wonder where the fear of weight training developed. So many of the athletes I work with, or inquire about training here
express concern about getting hurt in the gym.
They don't initially see the gym as a place to get strong, improve their performance, or reduce their chance of injury
outside. Rather, they think this stuff looks dangerous, and come in worried and tentative.
Then, if and when they do get a "ding" in the gym, they want to cut back, or even quit, or avoid the ding at
all costs.
What is amazing about this attitude is how safe the gym is compared to damn near every other sport and especially every
mountain sport.
Skiing, climbing, mountain biking - you name it, all these sports have a much higher injury rate than weight training,
more severe injuries, and even fatalities.
A novice skier or climber sees these sports as a little "scary," but not "dangerous" - even though
they are.
Yet, novice lifters see the stuff we do not as "scary" but as "dangerous."
I'm not saying the stuff we do is gentle. It isn't. It is high impact. We push it, but the most serious injury I've ever
had occur in the gym was some stitches in the finger from setting dumbbells down. But here in Jackson, there are probably
10 gainfully employed orthopedic surgeons at the ready to repair torn up knees coming off the ski hill.
And when my athletes do suffer a ding or an injury, in the weightroom or outside, the first thing they cut back on is
their training - not their sport. Often, even if the injury or soreness is sport related, they still blame training.
Climbers will have sore knees and or sore lower backs, and ask for workouts to avoid these, yet still climb mountains
carrying backpacks.
So you tell me, what has the most impact on a sore knee or back, a 1-hour training session, or a 12 hour day in the mountains
with 8,000 feet of vertical gain and loss carrying a 30 pound pack? This is an incredible amount of volume I could never match
in the weight room.
Part of the issue is unrealistic expectations we seem to have about training. No skier expects to do their sport, push
their limits, and never take a fall. But many athletes expect this in the gym.
If a new skier falls and bangs their elbow, they don't blame the ski instructor. If a rookie climber slips and twists
his or her ankle, they don't blame the guide. But, if in the gym, an athlete tweaks his or her wrist doing a heavy clean,
somehow the coach, barbell, gym, and weight training all get blamed.
I've gone to telling new athletes to treat joining this gym like it was a martial arts studio or a boxing club. Somedays,
you're gonna go home with a bloody nose. It's up to you to get back into the ring.
- Rob Shaul
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| Allison "digs" a hole. |
The "Shovel" - place a plate on one end of the barbell. Pick it up like a shovel, but with your back set like doing
a dead lift. Pivot on the back foot, and "shovel" the barbell up and over a 24" box, setting tapping the floor
with the plate on each side of the box. After five taps, step over the barbell, and switch hand positions. Repeat.
This is a surprisingly hard exercise. I use just a 45# plate, and load my female athletes with just 25#. Be sure to keep
the lower back set, use your legs to lift and shift the barbell. - Rob Shaul
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| Kettlebell snatch |
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| Heavy getup |
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