Nutri-Sport Training Tip: Box squats
February 21, 2012 by Ryan Irwin · Leave a Comment
During a squat or athletic event, the most difficult portion of a motion is driving out of the bottom portion of the lift or position (commonly called the “hole). The box squat is a great exercise to help develop power here.
There are a lot of different variations and variables in this exercise, the biggest is whether one is using supportive equipment (squat suit) or just a belt. In this video, Mike Beiter demonstrates the way that would best carry over to those squatting without such equipment.
The biggest key is to lower yourself onto the box under control (verses “plopping” down). Also maintain good form, staying upright and engaging the hips.
Try this on your next leg day as an accessory following your normal squat routine.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
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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
Nutri-Sport Training tip: Pause squats
February 14, 2012 by Ryan Irwin · Leave a Comment
Hitting proper depth on squats is important and equally so is being comfortable in the “hole”. Additionally, you want to be consistent in your form and range of motion.
Pause squats are a great exercise that will help you achieve this. As Ryan Irwin demonstrates in the video below, by holding the bottom portion of the squat three seconds, it trains you to know and feel comfortable in the bottom portion of the exercise.
This is a great accessory exercise after doing some normal squats or on a lighter leg day. Give this a try on your next squat session.
For information on personal training or coaching, email: Ryan@nutrisportFPT.com
“Like” us on Facebook here
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
Nutri-Sport Training Tip: Analyzing exercise technique
February 7, 2012 by Ryan Irwin · Leave a Comment
Proper form and technique is critical for exercise execution, especially when heavy compound lifts such as the squat, deadlift and bench press are considered.
In this video, Ryan Irwin demonstrates the impact this can make. By recording footage of lifts or having an experienced trainer watch the attempt, one can go back and correct the breakdown in form. In this case, losing back arch and forward lean causes a failed attempt. The other take home lesson is don’t let missing a lift or an extra repetition mentally beat you. Even if you don’t come back and get it that day, know that you WILL succeed and get it next time!
For information on personal training or coaching, email: Mike@nutrisportFPT.com
“Like” us on Facebook here
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
Training update
October 27, 2010 by Ryan Irwin · Leave a Comment
For those of you who might be interested, I thought I would provide you with an update to my training progress. If you haven’t seen it yet, I know maintain a training blog here that you can look at to see what I’ve been doing. My goal and intent here is to give you ideas that maybe you can use in your own workouts.
Currently I am training for another powerlifting meet. This one is the USAPL meet on Dec 4th in Freemont, NE. This is a drug-tested meet (which is the big draw for me) and Team Nutri-Sport will be there competing. I am going up a weight class (165) and making the best gains ever! Besides following my workout program to a “T” and keeping intensity high, I also have been using D-Aspartic Acid, a researched natural test booster, liver tablets and Activate Xtreme.
Here is a video of a training session today, where I hit a PR on squats with 365, using neoprene knee sleeves. I then did a PR with 295 on good mornings for 5.
Keep checking the training log for updates. For information on our customized training or nutrition programs, email us at: ryan@nutrisportfpt.com
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 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.
Nutrisport FPT Training Tip- Box squats
Hitting the squat rack
September 27, 2008 by Ryan Irwin · Leave a Comment
This morning maxed out on squats in the Full Potential Training studio! First time doing this in a long time. Warmed up real well, then blasted through each set. Just like the bench press, doing a bodybuilding squat and a powerlifting squat are two totally different things.
The bodybuilding squat emphasizes the quads for maximum development. Typically a more narrow stance with the bar high on the shoulders. For powerlifting the bar is usually lower, legs wider to maximize hip power for driving the weight up. Most wear knee wraps too to protect and add some spring in the bottom of the squat. I’m excited to start working on this and bring it up so I can do a full powerlifting meet.
This should increase rapidly, as the technique is new, plus I’m in a cutting cycle to reduce some bodyfat. Plus I started taking Kre-Alkalyn this week, which I’ve been off of for a month. Here’s how it went this morning:
135×12 (2 sets, warming up)
185×8
225×3
275×2
315×1
345×1 (felt a little off here so did it again)
345×1 (solid)
350×1
Was happy with this, so stopped and will look to improve on this number. Had to finish up to open up Nutri-Sport, then this afternoon headed to Council Bluffs for the NANBF Bluffs Classic to cheer my wife Mandee on in the Figure and Bodybuilding classes! -Ryan
