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scotthansen_performance

🏋️🏼‍♀️Strength Coach
🖊Writer: T-Nation & Bodybuilding.com
🤼‍♀️Wrestling Coach
Carlsbad, CA
Train hard. Train smart. Live an adventure.

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The goal in training shouldn't be to do as much as possible, but the least amount necessary to elicit the adaptations you're after.
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Now that the wrestling season has started, I'm more jammed for time than usual with coaching. This forces me to be even more efficient with my exercise selection, loading, and volume.
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The name of the game is always to build strength, muscle, and power. If you focus on those things, a lot of the minutae takes care of itself.
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Here's how yesterday's training session looked:
1A. Front squat 5's day (I use @jimwendler 5/3/1 pretty much all year to cycle barbell lifts. Simple, effective way to get stronger without frying yourself). I'm a big fan of using 85% of the training max as well.
1B. 2 Leg continuous hurdle hops 3x5 (these were between my warm ups front squat sets)
1C. Bench side holds 2x:15 (between the front squat work sets)
2A. Front squat 3x1 with 85% training max
2B. Low incline dumbbell press 4x8 (light, shmedium, medium, heavy)
3A. Sideboard reverse lunge 2x8
3B. 1 arm DB Row 4x8 (same as presses)
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If you work hard on the compound exercises, you don't need a new exercise for every single muscle. This took me about 55 minutes and got the job done so I could get to practice.
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I don't post these because I want a medal for training. (Trust me there's a 12 year old girl out there warming up with my maxes in Uzbekistan-I can do without her or any other social media hardasses shit talking me.) Most people just tend to try to endlessly do more stuff in the gym instead of focusing on quality work on a few challenging exercises and moving the needle.
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I want to show a bit of how to cut through the noise so you can train effectively without sacrificing every other aspect of your life.
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#wendler531
#squatting #legworkouts
#singlelegexercises #lowerbodyworkout #fullbodyworkout #legs #frontsquats

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There's more to building strong, powerful legs than just traditional barbell squats and deadlifts.
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While those movements can certainly have their place, don't skimp on single leg work. Here's one exercise that delivers a big bang for the buck.
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Skater squats are kind of a hybrid between single leg squats and single leg deadlifts. The only problem with them is most people don’t want to do them because:

1️⃣They might take a little while to get the hang of the technique, and
2️⃣They are really, really hard
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These are a great option though, because they have no spinal loading, are a little easier on the knees than single leg squats, but still challenge every single muscle in your lower body.
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In other words, you’ll get stronger, build up your quads and 🍑, without beating up your back, hips, or knees.
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This is obviously critical as you get older and have already accumulated some wear and tear.
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Key coaching points:
1️⃣Use 2.5 or 5 pound weights in your hands as a counterbalance, and reach slightly across an imaginary line coming out of your middle toe of the working leg.
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2️⃣Squeeze a tennis ball between your hamstring and calf on the non working leg. This will help keep the back leg in a better, tighter, position and keep you from turning it into a reverse lunge. (Pretty sure I stole this from @craig__edwards)
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3️⃣As you reach to the wall in front of you with the weights in your hands, lower your back knee down to a pad without letting your back foot touch the ground.
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4️⃣Then, use your hands like ski poles and drive them down as you push through your front foot to return to the starting position.
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5️⃣Start by stacking a few airex pads for your back knee and lower them as you get stronger to increase the range of motion. Once you start getting to the floor, then start adding extra weight with a vest or chains.
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Do these for 2-4 sets of 5-8 with a controlled tempo. I tend to program them after trap bar deadlifts or front squats, as those exercises load the spine pretty heavily and this helps to balance out the amount of stress on the spine.
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#skatersquat #singlelegstrength #bodyweightworkout #buildmuscle #fitover35 #longevity
#functionalstrength

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If I didn't have a home gym, there's a 0.0% chance that I would've trained yesterday.
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And that's not because I don't love to train. It's just that getting my shit together to actually get to the gym on a Sunday morning was just going to be too big of a barrier to overcome.
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If we can agree that consistency is the name of the game if you want to build muscle and stay healthy, then it's imperative that you're honest with yourself on what your barriers are.
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Is your gym in a convenient location or is it too easy to skip out on your drive home from work?
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Does it sound like a great idea to train in the am before work but you know you're going to hit the snooze button 2 days a week and skip it?
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Is the program you're trying to do so intense that you just don't have the capacity to do it after a long day with any real focus or effort?
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The best program or a membership to the best gym don't mean anything if you don't do them consistently.
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Instead of relying on willpower, which will inevitably let you down at some point, set yourself up for success so that it's easier to get the job done than not.
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Maybe that means setting up a small home gym with a few kettlebells and doing a program where one day focuses on bodyweight exercises and those bells.
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It might mean finding a gym that's less equipped but more conveniently located to your job or home.
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Perhaps training on the weekends is beneficial because it's one less thing that you have to focus on during the week, or the opposite➡️you know you aren't going to make it on the weekends so you train during the week and do something active outside on those days instead.
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The bottom line is figure out what you're barriers of entry are, then do everything possible to set yourself up to overcome them logistically so you don't have to rely on willpower to get the job done.
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#coachingtips #strengthtraining #sandiegofitness #getstronger #buildmuscle #trainforever #liveanadventure #fitnesstip #trainsmarter #trainingtips #onlinefitness #fitover35 #betterthanyesterday #keepitsimple #homegym

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scotthansen_performance

🏋️🏼‍♀️Strength Coach
🖊Writer: T-Nation & Bodybuilding.com
🤼‍♀️Wrestling Coach
Carlsbad, CA
Train hard. Train smart. Live an adventure.

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TRAIN HARD. TRAIN SMART. LIVE AN ADVENTURE.

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52 Metabolic Finishers

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