Nutri-Sport Training Tip: Lower body warm up sequence
March 27, 2012 by Ryan Irwin · Leave a Comment
Proper warm up is crucial not only for performance but also injury prevention. Often people make the huge mistake of just stretching a cold muscle then get right into their activity. Shame on them!
Ideally you want a warm up that gets the tissue activated and ready to fire, blood flowing and limber. What you don’t want is to exhaust yourself during the warm up or do anything that is proven to reduce performance (such as stretching a cold muscle).
In the video below, Mike Beiter demonstrates a warm up sequence for the lower body. This is done prior to touching any weights and is repeated if there are still areas of tightness. Once lifting has begun, we start out with an empty bar with the goal of being able to have a full range of motion prior to adding weight.
Similar to the shoulder warm up you can view here, do this prior to any lower body work. If you have areas of extreme tightness or are wanting increased mobility, this sequence can be performed daily.
It's always good to have a reliable training partner on leg day!
For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
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Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Ryan Irwin Arnold Raw Challenge update, 2.5 weeks out
February 16, 2011 by Ryan Irwin · Leave a Comment
The 12 week training cycle for the USAPL Raw Challenge at the Arnold Sports Festival is almost here! This has been the most powerlifting focus training cycle I have ran as I usually have more bodybuilding worked in to it. Obviously there is a lot of cross benefit to both sports but doing specialized powerlifting training has been more emphasized here (as the video below demonstrates on todays leg day).
My weight is right where it needs to be. The weigh-in’s are from 7AM-8:30 AM and lifting begins at 9 AM. My goal is to eat a full breakfast and still be able to step on the scale. Right now I am 1 lb over (163.8) after breakfast so I am sitting good. By having my bodyweight in control, this is should give me an advantage.
Lifts are strong, bench is at an all time high, hit 310 for a solid, paused single a few weeks ago, and all my other lifts are going very well. Squats and deadlifts get a test next week, and today’s 370 is only 5lbs away from what I hit at my last meet in December.
Below is a video of some of my lifts from this morning. Very pleased with everything. You can follow my training blog here for more details.
One more hard week of training, then it’s all about recovering and getting mentally prepared!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Fitness World East building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Nutri-Sport Training Tip: Zercher Squats
January 11, 2011 by Ryan Irwin · Leave a Comment
Training your legs is one of the best things you can do. Legs are one of the biggest muscle groups in your body, which by activating this large amount of muscle fibers, you have a substantial effect on your metabolism, fat loss, muscle gain and overall strength. The “zercher squat” not only targets your legs, but it also helps strengthen your “core” and overall body. It is a great exercise for those who are leery of putting a bar on their back to do regular squats or perhaps don’t have a squat rack they can use. This can be done off a bench press as well.
Try this at your next leg workout.
For more information on our personal training, small group classes or our nutrition coaching, contact us at: ryan@nutrisportfpt.com or visit either our Clive or Pleasant Hill locations:
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Fitness World East building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Nutri-Sport Training Tip: Step ups w/functional trainer
September 30, 2010 by Ryan Irwin · Leave a Comment
Training legs can involve many different aspects and often the goal of increasing strength, balance, muscle tone and flexibility are on the list. This exercise hits all four.
In this video, Daira demonstrates a variation of the step up in the Nutri-Sport training studio.
For more information on other exercises to shake up your routine, or to inquire about personal training at Nutri-Sport, visit our website, email or stop by to talk to one of our certified personal trainers today!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Nutri-Sport Training Tip: weighted walking lunges
September 21, 2010 by Ryan Irwin · Leave a Comment
Lunges are a great exercise that not only strengthens activates the muscles of the legs, but also improves balance and coordination. In this video, Daira demonstrates a variation of the lunge that increases these aspects.
As always, strive to keep your body guessing, which will not only help you from getting bored but also continue to stimulate the body and progress.
For more information about personal training, supplementation, our programs or nutrition coaching, visit our website or give us a call.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
www.nutrisportfpt.com
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Nutri-Sport & Full Potential Training tip: disc split squats
March 9, 2010 by Ryan Irwin · 1 Comment
When training, it is important that you not only just do the exercise, but do it in proper form and emphasize the muscles that you want to target. In other words, don’t just lift weights, but “feel” the bodyparts working.
In this video, David demonstrates a great variation in the Nutri-Sport studio to the split squat on the smith machine that helps emphasize the quads and requires more balance and stability, all of which is great for athletes or just those looking for a way to shake up their workout.
Throw this exercise into your leg routine at your next workout to shake things up. For more information on our personal training in the Full Potential Training studio, click here.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Nutri-Sport training tip
May 21, 2009 by Ryan Irwin · Leave a Comment
In this video, Ryan demonstrates Zercher Squats, which is a very beneficial exercise. Not only is it a great leg mass/strength builder, but it is also great for stimulating the back and core.
Nutri-Sport & Full Potential Training Tip
March 5, 2009 by Ryan Irwin · Leave a Comment
Lunges are a great exercise for the legs, especially targeting the glutes. In this video, Head Trainer Tasha Armstrong demonstrates a version with the smith machine. For even more glute stimulation, elevate your front leg to get a more intense stretch.
We recommend 3-4 sets of 8-14 reps, for optimal muscle stimulation.
Nutri-Sport & Full Potential Training Tip- Lunges
Next Bodysculpting class starts March 23rd! Personal training available all day, every day!
Nutri-Sport & Full Potential Tip -banded box squats
February 19, 2009 by Ryan Irwin · Leave a Comment
Powering out of the bottom of a squatting position is important for both athletes and those just wanting to build muscle and strength. In athletics, getting the initial power to propel your body to whatever it is you are doing. In workouts, the bottom portion of the exercise is when you stimulate the most muscle fibers to optimize the effectiveness of the exercise (which is why people who don’t go deep on squats/leg press are losing a lot of benefit).
In this video, Nutri-Sport owner Ryan Irwin demonstrates an exercise that helps develop power in the squat at the Full Potential Training studio.
Nutri-Sport & Full Potential Training Tip- Banded box squats
Nutri-Sport & Full Potential Training tip of the week
December 3, 2008 by Ryan Irwin · Leave a Comment
Squats are one of the best exercises to develop leg and hip power, strength and size. This variation called “box squats” forces one to come to a complete stop, then drive out of the “hole” without the rebound effect. By doing so, it really helps to increase the power. This is great for sports, powerlifting and anyone who wants to increase there power or just learn how to squat to the proper depth.
