Tagged as: weightlifting

The Neglected…

 
When you go to the gym there is a plethora of things to do. From box jumps to clean and jerks, how do you pick which one to do next? Even with all of these other great movements, there is one we all seem to neglect. This oh so simple exercise is so great, one sport pretty much requires that the greatest athletes who participate in it also become a master of this exercise. One long piece of string attached to two handles has endured the times but is far to often over looked. So ladies and gentleman, let’s get together and bring the JUMP ROPE back to life.

Conditioning, speed, weight-loss, agility, coordination and really nice calves are a few of the benefits of jumping rope. So if people who use it can benefit in those areas, how come more people don’t use it? Simplicity, that’s what it is. The jump rope is so simple that people believe it is not effective. In a world of efficiency, it is crazy to believe that we look for the most difficult ways to get fit. From machines that need instructions just to use the, to one and a half hour long DVD workouts, our mindset when it comes to fitness is, the more and crazier it can be, the better the results will be. Where has simplicity, efficiency and effectiveness gone?

If you want to get stronger, find a coach who will introduce you to barbells and kettlebells. By introduce I mean someone who will wed you with those things. Getting stronger means getting under a barbell and putting in work. No need to go crazy on the next state of the art machine. Just simple be coached to lift and train properly. You want conditioning? Go to a track and run sprints or grab a jump rope and start jumping.

Don’t get caught up in machines and madness Keep it simple, keep it smart, and keep it effective.

Put That Fitness To Use!

chris poppe and 5k

 

If you are an athlete at OTL, I want you to quickly add up the hours per month you are in the gym. Now multiply that by 12 to get a rough estimate of hours per year you train. Put that number on a piece of paper. Now add up the hours per year you spend outdoors hiking, biking, playing catch, competing in local 5k’s, 10k’s or even marathons. I am going to assume that your hours per year training highly out number the hours per year actually doing. What do you think about this? I don’t believe it is a bad thing to train often, and it most cases the training greatly out numbers the work, but personally I would like to spend a lot more time outdoors and would really love to see all of you do the same. So why is it important, and what can we do?

My number 1 hope for all OTL athletes is to be injury free, have full range of mobility, to have the strength to perform daily tasks safely, and to be able to run, jump and fall safely. However, I believe it is essential for everyone to find something outside of the gym to participate in that demands some type of athletic ability whether it be for fun or for competition. Why, you ask? Because it is a great way to gauge your current fitness level, it gives you a goal to strive for, it brings out whatever competitive drive you may have, and most importantly it gets you around a community of other like minded individuals.

We here at OTL are fortunate to live in Austin, Texas as it is the home to many things outdoors. With the activity level of our city, there is really no excuse why you cannot go put your fitness to use. But, if you are still having trouble finding something, here are a few I can think of off the top of my head….

1) Find trails in Austin or your surrounding area for hiking/biking

2) Go to lake Austin or Town lake and rent a canoe, paddle board, or kayak and explore the waters

3) Take a trip to Hot Lava obstacle course on Burnet Rd. You just have to go to find out….

4) Run Lake Austin Trails.

5) Take a swim in Deep Eddy or Barton Springs pool

6) Sign up for a local 5K that benefits a charity you like

7) Compete in local CrossFit competitions that match your current fitness level

Those are just a few of the things you can do to get started. I am sure you have a list of things you can think of as well. So, to help your OTL friends and family out, comment below and share your favorite things to do outdoors. Even better, find a partner within OTL and get signed up for a local event! The last thing you want is to be in great shape, and never use it to enjoy all life has to offer.

Have a great day, enjoy the cool weather, and lets get our bodies moving!

 

PS…Pictured above is Chris Poppe. Before his move to Houston, Chris came to OTL wanting to get back to his old high school running days. He had put on over 30lbs since then and was far from his goal. But, he signed up for local 5k’s, then some outside of the city, then one in St. Louis and in no time he not only hit his goal weight, he was hitting 5k pr times as well. Set your mind to what you want, and make it happen.

Snatch Cycle Update & What’s Next

 

This is what all of you look like now! Ok, well maybe close 🙂

 Snatch Cycle Update & What’s Next

As all of the OTL athletes should know, this is your last week in our 4 week snatch cycle. From hours of technique drills that have been hammered in through repetitions to single sets that have already proven many are getting stronger, we are very excited about what the end of this week will bring in new snatch PR’s!

As the week comes to an end, we will continue tapering off the heavier lifts. We are going to stay at around 60-65% and mainly focus on proper execution of movements. This will be your last week to ask questions and for us to fix those mistakes before Friday. What’s on Friday you ask?

This Friday at 7PM we will host our first gathering of max lifts. We want the energy to be high and lifts to be heavy. The last 4 weeks have been your time to train hard and now we will help create the environment you need to lift heavy! Anyone who has competed in weightlifting will tell you that environment alone can add adrenaline that will surely help you pull heavier than ever before!

Why is the Olympic lifting movement known as the snatch so important to us? It is by far one of the most athletic weightlifting movement anyone can perform. From strength and agility to balance and speed and all other components of fitness in-between, the snatch requires it all. Of all great strength and conditioning movements, the Snatch should be the movement all coaches should know not only how to perform properly but how to teach properly as well.

Thank you to all of the OTL athletes who have crushed the snatch cycle so far. Next up….Clean and Jerk! All of this will be just in time for Coach Courtney Carlisle to show us what she’s got in the clean and jerk on the American Open in Dallas, Texas on December 6th!

Please let us know if you have any questions!

3 Ways to help guarantee results

nutrition, hydration, sleep

 

3 Ways to Help Guarantee Results

Do and keep track of these three things in order to help you get the results you want from your workouts

By: Coach David

 

For the past month I have been posting homework on the whiteboard. The homework consist of a short workout or exercises that can be done at home that has been programmed to add to what you are doing in class. Although usually a workout, lately the homework has been 3 words that are instrumental in order to get results. Below I will quickly list and discuss the 3 words with a quick overview of how/why you need them to help you get results!

1) Nutrition: This is a no brainer. Whether you workout or not, your nutrition is essential in providing you with the nutrients you need for everyday energy and rebuilding of muscle fibers after a workout. If you are new to healthy eating, remember to keep it simple to start out: Lean meats, dark leafy greens, fats such as avocado, nuts and seeds, and some fruit. Avoid breads, grains, pastas and legumes. Don’t overwhelm yourself or you will eat your way into disaster. For a more focused and individualized approach to losing body fat or gaining muscle, you can speak with coach Courtney Carlisle. She is our in-house Pump and Shred coach. She can help recommend a meal plan that will better fit your individual needs.

2) Hydration: Many who suffer from fatigue, headaches, lack of energy, or those who may not be seeing results must go back and begin to track their hydration. Your body needs water in order to perform its daily functions. Many times we are so focused on work or other daily tasks that  we forget to pay attention to how much water we are taking in each day. Our suggestion is 1 gallon per day. For some this may be too little, but rarely is it too much. Separate your water drinking throughout the day and a gallon ends up being much easier to handle than you may think. Avoiding proper hydration will leave you and your results on the back burner. So drink a lot of water, then drink some more!

3) Sleep: I will be the first to admit that of these 3 key components to fitness success, sleep is the one I lack the most. For some it is early mornings and late nights, for others it may be sleeping disorders. Whichever it may be, you must find a way to take control of your sleep. It is our bodies time to recover from our workouts and daily routines. Unfortunately we do not allow ourselves to shut off everything and just go to sleep. A tired body is one that is not productive. If you have early mornings, find a way to get to bed sooner. Evaluate what it is that is keeping you up and find a way around it. When it comes to results, getting better sleep will allow you to get them faster and will make your day better overall.

Are there more components to your fitness success? Of course there are. These are just 3 that I believe are at the top of the list. If you have chosen to put your body through the rigors of a workout, you must fuel with the best fuel and let it rest as needed.

Did I miss something? Feel free to comment below and add components to fitness success that I may have missed!