Functional Fanny As much I have learned as a Coach, I know I’ll never know enough. This career path has gotten me back in love with reading, creating, testing, failing, succeeding, and learning. Every coach has there style; we all build upon our style by borrowing, advancing, building, or just straight swiping from other coaches and mentors. As long as we give credit where it’s due, the community and growth of our knowledge thrives. We can’t all figure things out for ourselves, and I am proud to be apart of an industry that gives and gives. I get to use my own common sense to filter out the garbage; I also get to use my own strengths/skills to translate all this back to the community. This past summer I have been on a little Bret Contreras kick. Anyone who comes to be known as ‘the glute guy’, earns a special place in my brain. As a strength and conditioning specialist, he has taken a scientific approach to battle everything from self proclaimed guru’s and general fitness practices that have been around for years. Writing countless articles, he gives honest feedback with concrete results to back his claims. He’ll call you out without being a prick about it. He has also done EMG (Electromyography) testing on every possible scenario out there; it’s nice to know where peak muscle activity is when explaining why we lift the way we lift. I give him the credit for changing my thoughts on butts. But, then again, there was this video around the time I was a wee boy… This video series was before it’s time. Started with a dude, but then only women led the series. If you hadn’t already guessed, my point today is your butt. That’s right, your “Apple bottom, arse, ass, back, backside, badonkadonk, behind, biscuits, booty, bootylicious, bootyful, bon-bon, bottom, bum, bumper, buns, butt, buttocks, caboose, can, cheeks, culo, derriere, duff, fanny, fundament, ghetto booty, glutes, gluteals, groove thing, haunches, hiney, hind, hindquarters, hips, hump, jacksie, junk in the trunk, keister, money maker, moons, nalgas, onion, patootie, posterior, prat, rear, rear end, rump, rump shaker, seat, shelf, tail, trunk, tush, wazoo.” Bret Contreras – Advanced Techniques in Glutei Maximi Strengthening. I live just off Main Street. I have lived in Vancouver my entire life. This city has presented many fads, fashions, trends, and expressions of individualism. I have seen a lot of butts wrapped up in all sorts of pants (or no pants). I have seen enough Emo, Hipster, Punk, and other tight pant wearing MEN and women present there underdeveloped gluteals. It should not be socially unacceptable to train your butt, especially if you’re a man. Don’t just leave the thrusting at home, bring it to the gym. Target, isolate, and incorporate gluteal demands in your training, this will severely increase your overall strength and output. You may catch me hip thrusting with a barbell across my hip crease, it’s not just to make your stare (you have enough to oogle at). The glutes are more than something nice to look at. They are responsible for a number of contractile demands, such as hip extension. You know hip extension; it’s alignment of your pelvis, the top of your deadlift, the power in your clean, and the key to those perfect fitting jeans. Progressively overloading the glutes, knowing when and how to engage them, cueing the squeeze, and driving those knees out, are all important to accelerating your gluteal development. If you aren’t feeling your butt when you squat, deadlift, or sprint, you are probably missing out. But Chesty, how do I begin feeling the burn? Start by introducing Supine/Glute bridges, Single Leg Glute bridges, Quadruped Hip Extensions and Hip Thrusts to your warm up and accessary work. 3 sets of 8-12 unloaded is a good place to begin; after a few weeks you may be ready to up it. They are great activation tools before lifting and also great exercises to consider loading in the future. Ladies and GENTLEMEN it’s time to strengthen that ass for more than a compliment. Abs are made in the kitchen, but an ass is made in the gym. Have me saying “Gad daaaaaaamn!”, Chesty Friday Lesson Plan: Warm-up: 400M forwards -> 400M backwards -> 400M forwards Tech: warm-up workout movements and set up station WOD: Fight Gone Bad Saturday Lesson Plan: Warm-up: coaches choice Tech: 5 rounds (not for time: rest 1-3 min between sets) 10 heavy Russian kettlebell swings immediately followed by 5 strict pull-ups WOD: 20 min Partner AMRAP 40 russian kb swings 30 box jumps 20 knee to elbows 250M run Split the other work but both partners run each round.
Posted on: Fri, 09 Aug 2013 15:50:38 +0000
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