EVOLVEFIT - Blog 2

Fittest in Cape Town Competition (Jan 2013) preparation - Blog 2 - week 4 - Sleek Geeks

My 2 year old nephew has a face he pulls that goes along with an action called 'charging'.. he looks like a little Anime cartoon character with hands stretched up to the sky while simulating the image of his body being hit by a lightning bolt and he hollers out 'Rizie charging!'

Standing with a 60+ kg weight I need to deadlift and doing a mental sum as my 50kg body frame equals a true test of self. As I stood there I recalled this Anime cartoon image and found myself simulating the lightning bolt effect to find the inner power.

Training went from hard to harder but we are not complaining as the progress in physical appearance is evident in our progress photos. My mental shift from 'can do' to will and must do' is well under way ,and this mind set is starting to weave into my mental DNA as we start lifting and shifting weights we understood are for the pro's! Our training program is no longer laid out on paper and Jarrod introduces the new program which will be the type of training we will focus on for the next 3 weeks.

I am now fully versed in taking instruction and Jarrod calls them with a 100% accuracy to ensure I don't cause new injuries to one Jurassic park scene spinal column. The next 6 weeks will be a true test of self-belief and inner strength. It is a true honour to be trained by Jarrod Firmani as this man holds S.A. records for weight lifting but has no ego when training - and truly has the right kind of passion to teach. *Much respect to Jarrod Firmani as only with true passion can one take on such a challenge.

Shan and I start to look at deep heat spray as perfume for the fit, as pull up for pull up, we are starting to live what we meant to stand for, nandiboya - true self-belief and respect..

Some 2 years ago I had both hands injured in an accident and it came with much pain and frustration as in a period of 8 months the wounds had to be opened 3 times. Some scar tissue in the palms of my hands makes it difficult to grip and hold on to anything heavy and this starts to show during our strength session on 15/12 . I approached Jarrod for suggested alternative lifting methods as dropping 60+kgs on my legs and feet is very like to eliminate me from the comp...

Again, as always, Jarrod hears me and starts the mental work as to how to approach this new challenge. He takes each challenge with a pinch of positivity and rolls it out in true 'SLEEK GEEK' believer style.

On receiving our weekly update on our progress from our trainer the following feedback (progress log week 3) was received which inspires one to try even harder.. "You and Shannon have a lot of potential, squatting 50kg for 5 easy reps is not something that every woman does training for 3 weeks and even during years of training it's not an easy task. You both have the one thing that makes or breaks a champion and that is: Mind-set."

As a woman, something happens inside you when you take to a sledge hammer and are offered free reign as to expressing your anger.. Shan and I at first could not find that angry place inside to hammer out ANGER, but by round 3 Jarrod needed to actually call us back to reality as we got stuck into it.. just like the prowler I have a feeling this murderous beast will eventually be a friend instead of a foe.

Post our session 15/12, Shan and I both find ourselves way out of our comfort zones, but after good words of positivity we wrap up the week's training with Jarrod with much appreciation and excitement.

The pressure and excitement now has me thinking F.I.T.C - 24/7 - and the addiction has caused fantastic positive energy to rise in and around and the combo of festive feel good vibes, leaving us soaring high.

Our challenge this coming week as a team is to keep the holiday party energy at bay and to focus on EVO FITNESS session with strength, technique and endurance challenges.

My personal challenge this week is to eat more to bulk more, but without any artificial stimulants as my body rejects all that is not natural.

Wishing everyone a super styling holiday break..

Yours in fitness

Robbie Ross (i-mofo-did-it:)

EVOLVEFIT - Rossaan Benjamin

The following post is by one of my clients that I am training for the Fittest in Cape Town 2013 as part of the SleekGeek team.

5 years ago diagnosed with scoliosis, I would not have even considered cross fit, with extensive curving in my top left and bottom left of my spine  and in excruciating pain I had learned to accept what is.. Fitness challenges was  never a possibility,.

Now staring at my latest xray, which looks a bit like a shot  from a scene form Jurassic park, I am 10 weeks out from partaking in my first fitness competition, FITC 2013.

For me crossfit training is something I had never been exposed to and in my head something only those who are into extreme fitness and addicted to pain partake in. Now, 19/11/2012, walking into EVO FITNESS gym my eyes comb over pieces of equipment I’ve never laid eyes on before which include what looked like Santa’s sled in metal. This sled however is not filled with presents but rather with weights and you become the ‘enslaved’ reindeer. Intrigued but fearful I walk about this new setting with the only thought in my head: this is for those who take fitness uber seriously and I am not fit enough for this kind of fitness seriousness. Being a regular at Virgin work out time was spent on well-known routines and favourite exercises, now out of depth and unfamiliar I am introduced to our personal trainer for the next 10 weeks.  Meet Jarrod Firmani who appears in front of me, the image of fitness and strength.

Week 1 : Day 1

The first thing Jarrod instils in us is the essential need to warm up.  In the past a warm up would consist of a quick run, where here at Evo Fitness we focus on stretching and again stretching as a warm up. The first 10 minutes of each session will consist of essential warm up routines.

The first of my own personal learning came in the form of taking instructions and trusting in Jarrod to guide us from one new piece of equipment to the next.  

The second and the most unforgiving - a piece of machinery called the prowler (Santa’s sled), here I lack length strength and height as this is for those with immense leg strength. Being running fit is not any help at all but rather leg strength is the answer.

On speaking to one of our co sleek geek’s as to this training monster, I am told oh I use to struggle with that as well and pushing your car about is the best to simulate this training. I stood there hoping Jonathan is joking and simply ragging me, but with a more serious look now on this face he adds ‘ensure you do so on a flat surface and beware of the car rolling back’. I stood there shaking my head in disbelief and imagined Noddies car as opposed to my own to practice on!

The remainder of the sessions for the week became the best physical expression in learning as Jarrod with the world of patience and passion guided us from one piece of equipment to the next as per our program designed by Jarrod.

Training Program
Week 1
Day 1	Sets	Reps
A1) Goblet box squat	4	10
A2) Dumbbell overhead press	4	10
B1) Dumbbell row	4	10
B2) Single leg squat	4	10
C1) Band face pull	3	15
C2) Band pull apart	3	15
D) Bridge	3	30sec
E) Burpee/slam/throw	2

Our sessions with Jarrod happen on a Monday, Wednesday and Friday with an hour of personal attention ensuring no injuries as technique is key for this range of new work. The week concluded and I felt the shift in my mind set and body strength after  just 3 sessions with Jarrod.

Day 2	Sets	Reps
A1) Band chin up	4	10
A2) Swiss ball leg curl	4	10
B1) Band push up	4	10
B2) Goblet squat	4	10
C1) Band good morning	3	20
C2) Band pull through	3	20
D1) Trx ab pull in	3	10
D2) Hanging leg raises	3	10
E) Prowler push/Partner slams	2
Day 3	Sets	Reps
A1) Trx Row	3	15
A2) Glute bridge	3	15
B1) Lat pulldown	3	15
B2) Dumbbell press	3	15
C) Medicine ball ab complex	2	40
D1) Medicine ball chest pass	3	5
D2) Sprint suicide	3	60m
E) Sprint/walk back	2

  

Week 2 started with such a burst of energy and now fully addicted to cross fit and hypnotically fixed on FITC 2012 training is off to a good start.

With a new variety of exercise explained by Jarrod I felt a sudden panic in my chest as my left hip had been crushed in an accident some years before and I will do anything to avoid engaging this hip in working out.

Jarrod, immediately noticed the panic on my face and well aware of my need to avoid employing this hip physically with professional passion and dedication he started walking my mind and broken hip into a safer place. As with the knowledge that a stronger hip and lower back less injuries are likely I start with the new exercise.         

By the 3rd of the week’s sessions Jarrod rolls a 30 kg weight onto me as I lay flat on my back on the floor, I simply had to move my hips only to lift the weight of the ground. I started with fear but in the 3 rep I acknowledge my hips are less traumatized and with hip strength I completed my exercise.

I now walk  around bragging to anyone willing to listen of our newly found pleasure (and pain) with the best trainer in Cape Town, Jarrod. A word of thank you to Jarrod for having the best approach in getting one to push harder and faster.    

Week 2
Day 1	Sets	Reps
A1) Goblet box squat	4	10
A2) Dumbbell overhead press	4	10
B1) Dumbbell row	4	10
B2) Single leg squat	4	10
C1) Band face pull	3	20
C2) Band pull apart	3	20
D) Bridge	3	30sec
E) Burpee/slam/throw	2
Day 2	Sets	Reps
A1) Band chin up	4	10
A2) Swiss ball leg curl	4	10
B1) Band push up	4	10
B2) Goblet squat	4	10
C1) Band good morning	3	20
C2) Band pull through	3	20
D1) Trx ab pull in	3	12
D2) Hanging leg raises	3	12
E)Prowler/Partner slams	2
Day 3	Sets	Reps
A1) Trx Row	3	12
A2) Glute bridge	3	12
B1) Lat pulldown	3	12
B2) Dumbbell press	3	12
C)Medicine ball ab complex	2	40
D1) Medicine ball chest pass	3	5
D2) Sprint suicide	3	60m
E) Sprint/walk back	2

Week 3

My fear of the prowler starts to dissipate and I start actually enjoying the challenge of hurling my 52 kg body at this monster in full commitment to be its master and not fearful prey.

Week 3
Day 1	Sets	Reps
A1) Goblet box squat	4	10
A2)Dumbbell press	4	10
B1) Dumbbell row	4	10
B2) Single leg squat	4	10
C1) Band face pull	3	25
C2) Band pull apart	3	25
D) Bridge	3	45sec
E) Burpee/slam/throw	2
Day 2	Sets	Reps
A1) Band chin up	4	10
A2) Swiss ball leg curl	4	10
B1) Band push up	4	10
B2) Goblet squat	4	10
C1) Band good morning	3	20
C2) Band pull through	3	20
D1) Trx ab pull in	3	15
D2) Hanging leg raises	3	15
E) Prowler push/Partner slams
Day 3	Sets	Reps
A1) Trx Row	3	10
A2) Glute bridge	3	10
B1) Lat pulldown	3	10
B2) Dumbbell press	3	10
C)Medicine ball complex	2	40
D) Sprint suicide	3	60m
E) Sprint/walk back	2

Jarrod has offered us the best training commitment and knowledge share and there seems to be no end to his commitment in getting us ready for what will be the our biggest challenge to date. Our training for the week has changed some and the weights for strength work outs are on the increase and Shan and my joking around during training is at a minimal as the strength and focus required to complete a  fitness session is on the increase.

We are told that the next 7 weeks will be a true test of our commitment and strength and, as we acknowledge the challenge ahead I try to start doubling up on my meals, needing much strength to and commitment to work this plan.

Today Monday 10 December some 2 hours pre our next session with Jarrod I wonder about this new training plan for week 4, anxious but excited with this change from hard to harder..      

My thoughts today after watching the Seeding videos for this year’s FITC, for 2014 I will start preparing for the competition for at least 6 months before, we can only but learn.   

- Rossaan Benjamin

Rossan is part of the SleekGeek community and part of their team to enter the Fittest in Cape Town 2013

  

             

The Genesis Program: {Part 2} The creation of a training program: Conditioning

Conditioning overview

 

Training has to be specific, our goal is body transformation in terms of becoming stronger, more healthier and most importantly creating a change in the body that has a long-term emphasis rather than hopping onto the next training fad and continually failing at improving. Cardiovascular training has to have the same principle of specificity in mind, it has to compliment the foundation being built with efficient resistance training.

Doing fasted treadmills runs first thing in the morning, doing every fitness bootcamp under the sun and starving yourself the whole day only to over indulge later and break you self-esteem even more is not the way to go about this. Even for the more level-headed and educated lifter, cardio programming has to built up over a period based on where you are in your training cycle. .

The background on energy systems

To understand the basics of conditioning you have to understand the body's energy systems.

The Immediate Energy System

This is a short-term energy system that strength athletes are the king of due to it only lasting less than 30 seconds before switching over to the next energy system. This is due to immediate nature of needing explosive power and strength through activation of switching muscles on quickly to produce force and kick some ass. The ATP/CP system utilises adenosine tri-phosphate and creatine phosphate for fuel rather than using oxygen which takes longer to utilise and process into fuel.

The Nonoxidative System

This energy system kicks in at about 15 seconds and reaches full strength at around 30 seconds as it utilises glucose (blood sugar) and glycogen stored in the body's muscles and fades after 2 minutes. This energy pathway produces lactate which is often referred to as the 'burn or pump' by athletes.

The Oxidative System

This energy system takes longer to produce energy for exercise, it takes time to build up  but it does supply longer lasting energy for endurance events through the use of the cardiorespiratory system mainly aimed at targeting fats in the body as the primary fuel source.

So where does that leave us?

For the Genesis Program, the goal is to utilise the immediate and nonoxidative energy systems as the goal is to get stronger, become more explosive and teach the body to program the use of high-threshold motor units and leave them on during the training session. This can only be achieved via compound resistance training and supporting cardiovascular activities to compliment the development of explosive power.

 

 

 

Conditioning parameters will be:

• Short bouts of explosive energy lasting up to 15 seconds
• Minimal rest periods lasting between 30 and 60 seconds
• Multiple sets of exertion
• The use of auto-regulation in knowing what is too little and when to stop. Your body should feel like it has pushed itself but your mind should still be fresh.

Conditioning tools: Where you learn to build the will to fight!

Before I list the conditioning tools that we will be utilizing in the program, one thing will be made clear, and that is this: There will be no jogging or whatever long distance bullshit escapade you can think of. This will be another topic I will write an article on.

 

 

 

 

 

 

Tools of the trade:

Prowler

The prowler is a training tool primarily used for added volume work in a training program. It is incredibly effective in increasing muscular size and strength in the calves, quadriceps, hamstrings and glutes, as well as increasing ones fitness and recovery levels. The reason it is so effective is that it relies on the premise of eccentric-less training ideologies.

Complexes

A complex is a series of exercises that either form segments of a bigger lift or are independent exercises performed one after the other in succession. The weight can stay the same or 'stations' can be set up to which the athlete moves from one to the other after the completion of the exercise.

Tabata sets

Tabata sets or intervals made up of 20 second high intensity exertion followed by 10 seconds rest performed for four minutes straight. Two exercises can be paired together and alternated between for the four minutes.

Battle ropes

Battle ropes build tremendous power and cores strength. Powering the body's arms, trunk and utilising the core in virtually every motion of each exercise variation of the ropes increases volume to the working muscles and is incredibly taxing to the cardiovascular system.

Farmers walk
Farmers walk is a functional conditioning tool in terms of it working virtually all the main muscle groups such as legs, forearms, traps, upper back, biceps, abdominals ect. Ideally it is picking up a heavy object and carrying it a defined distance but done with correct posture and with a relative load to one's abilities, it carries over to a host of other lifts and builds tremendous strength and increases an athlete's GPP (General physical preparedness)

 

Sprints
Keeping with training the early energy systems of the body to develop the high-threshold motor units in the body, sprints are effective in a high-intensity training protocol. Where a defined distance is used with a limit on rest periods to keep the heart rate up and the body primed throughout the workout. Sprints can be used as part of speed work before a training session, worked on in terms of sport specificity during the session or used as a conditioning tool for fat loss and overall body power development.

Kettlebells

Kettlebells are an amazing tool to increase work capacity and overall volume to the posterior chain. By utilising the hip hinge motion in a ballistic fashion it taxes the body effectively while developing strength to have a strong carry over to compound lifting.

The third instalment of this series will be the complete program tying in compound and the above cardiovascular elements into an effective training program.

The Genesis Program: {Part 1} The creation of a training program: Compound Lifts

The Genesis Program is set to be a three-piece series going into the making-of a basic training program for *intermediate level training people to develop overall body strength, size, conditioning and composition change. *Intermediate level lifters are those that have at least a year of basic weight training in the gym under their belt but now need a plan in order to carry them forward now that the 'newbie gains' are starting to diminish and their strength/muscular levels are starting to plateau. Ideally its about giving them direction as just going to the gym for a workout is not enough to progress anymore towards their goals.

 In the beginning there was light

The compound lifts are the bread and butter of weight training and from there, sadly any other fitness fad that has been pumped into the mass market and suckered in a generation. Olympic weight lifting, powerlifting, strongman and even crossfit where the strongest and most highly conditioned athletes compete, all use compound lifts. Why? Because they get you the most bang for your buck, plain and simple.

 Free weights allow for natural movement patterns based on your current mobility and flexibility while doing the exercise. They also more importantly help build limit strength which is the maximum amount of force that your muscles can produce. The higher one's limit strength, the more amount reps one can produce with lesser weight, which increases overall muscular endurance, hypertrophy and work capacity. Also by recruiting more muscle mass through a challenging motor pattern, such as a compound lift, leads to a bigger metabolic stress on the body.  

Now I’m not saying isolation exercises are the devil and you have to scorn them like medieval witch burnings, but priority of any successful training program is the use of compound lifts as the mainstay of progress. The use of isolation exercises should be used as a tool to increase hypertrophy of weaknesses in lagging muscle groups to increase performance in the compound lifts.

 Choosing your tools to build 

Now that you know that compound lifts are the base to building this change in your body, the next question is which lifts are the most important to use and why do they have such a great carry over? The following lifts will be built into the Genesis Program and are the keystone to successful progress. They are the tried and tested building blocks of great physiques and developing strength and power. There are many variations to these lifts that one can use later on when the basic lift motor pattern has been drilled into your central nervous system, but as for basic programming, hammering away at these will build the necessary changes in your body:

 
The deadlift


This exercise tests full body strength to its maximum. It utilizes the entire body in a single movement tp lift a weigh off the floor. It builds a powerful posterior chain and develops tremendous lower body strength through the use of the hip hinge, as well as utilizes the upper body to stabilize and thus work in a isometric fashion.
 




The squat

The squat is said to be the king of all exercise, like the deadlift it utilizes the entire body to move the weight. The movement is similar to the deadlift except that the weight is not out in front of you but on your back. The upper body plays a role in stabilizing the weight, stopping the body from collapsing in on itself as well as keeping the body in moving in an efficient motor pattern. The lower body gets loaded then rebounds at the bottom to drive the weight back up.
 




The bench press


The bench press, if done correctly, utilizes the entire body to drive the weight from the bottom to the lockout. Correct use of the legs to drive kinetic energy from the heels, into the glutes straight into the lats and up the triceps to explode the weight into lockout.

 



The front squat

The front squat puts pressure on the quads, hamstrings and glutes and forces the upper body upright through activation of the core, lats and triceps. The front squat is a complete full body exercise when done in an Olympic fashion.



 


The overhead press


The overhead press was once the king of upper body development. The entire body is engaged in exploding the weight from the upper body to overhead. The glutes are utilized to stop the back from hyper-extending and the upper back and lats are used to stabilize and keep the weight moving in the correct path.
 


The chin up

The chin up performed through the entire range of motion develops tremendous back strength. The body must move in unison to bring the chest up to the body through pulling through the elbows and retracting the shoulder blades. With so much time the average person spends hunched over a desk now days, the chin up is one of the best counteracts to poor posture and developing strong base of strength in the back. 

 
 
 

Isolation work not left out 

Now to compliment the compound lifts is the use of isolation exercises to help build your weaknesses into strengths to aid in getting stronger. These lagging muscle groups need to be addressed in terms of direct work to make sure the whole body is well balanced and developed via hypertrophy. These exercises will be listed later on in a few sample programs and reasoned as to why they are used.


The next installment in this series will go into how to incorporate conditioning into the training program.