Getting Started Part 1: 4 steps to Finding the right gym

So you have decided to change your life and start a healthy lifestyle! Here is my getting started Part #1: 4 Steps toFinding the right gym

1. Figure out what your Goals, and aspirations are. 2 short term goals, 2 long term goals (feel free to make more)

2.  Find the right gym for you. Most big gyms have free 7 day passes that you can download and print at your house. Do some research and go check the places out. Ask for a tour and be blunt and tell them that you are "Just shopping around to see which gym works best for me and my goals." Make them work for you and sell you their gym.

3.  Once you found a gym you are interested in, go there with your free day passes and experiment with some of the machines. Be observant, watch other people, and notice how they are acting. Are people friendly, is the facility well kept, is this a place where you can see yourself workout everyday?

4. One you have resolved that you think you have finally found the right gym, you have to ask your self, 1. Do I need a trainer? 2. or can I do it on my own?  If you think you need a trainer ask the gym manager if they offer a service. If they do set up a consultation with one of the trainers. Beware that not all trainers are the same and its up to you to figure out which trainer works for you.

Once you have the goals, the gym and a possible trainer you can freely workout and gain the body you have always wanted!

Chris Burris - CFT

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Hulk Bicep Workout

Here is a workout that will give you the massive arms you have always wanted.
First lets talk about how this program is designed
Well will build sacroplasmic Hypertrophy in both Type IIA and Type IIB muscle fibers.

The Moves

Hammer Curls

Seated Dumb Bell Curls

Barbell Curls

Preacher Curls

Bicep 21's: These are done by doing 7 reps from bottom to half way up, 7 from half way up to full, and then 7 full bicep curl reps.

The Workout

Exercise	Sets	Reps	Intensity	Rest/Recovery
Hammer Curls	3	12	Medium	60 seconds
Seated Dumbbell Curls	3	12	Medium	60 seconds
Barbell Curls	3	8	Medium	45 seconds
Preacher Curls	3	6	Medium	45 seconds
Bicep 21’s	2	21	Light	90 seconds

Guide

Do this workout for 3 weeks, 1 time a week

Chris Burris: CFT

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Speed Workout: The Truth about Weighted Sleds

We have all seem them, the plate loaded, weighted training sled.  This mythical device has for years caused debate within the fitness and sports world!"Should you use it? Does it work? Is it worth your time?" I am here to set the record straight. Weighted Sleds are proven to increase acceleration from about 0 - 30meters.  There are a lot of "uneducated" wanna be trainers who will tell you that sled are bad for you or that they don't work, however dont believe them.

WEIGHTED SLED WORK TO INCREASE POWER AND ACCELERATION. In this we will examine the components of Weighted Sled Training

1. Training Load

2. Distance

3. Running Mechanics

A study in Greece tested 22 Male subjects and  found that weighted sled training with 5 kg sled pulling for 8 weeks improves acceleration performance (0-20), while un-resisted sprint training improves performance in maximum speed phase (20-40) in non-elite athletes. It appears that each phase of sprint run demands a specific training approach.

TRAINING LOAD: 

The Golden RULE

Now people always say, "Well how much do I need to pull?" The golden rule is that

1. Training load should be 10% of the athlete's Body Weight

A study in New South Wales, AU determined however that "12.6% of body mass is likely a better guide for use as a training load if a coach wishes there to be minimal disruption to sprint kinematics while still overloading key aspects of sprint kinematics such as stride length, stride frequency, and hip flexion." Anything significantly heavier will alter running mechanics thus cause adverse effects on acceleration & speed.

Distance:

Distance should never go over 30meters. WHY? Because, the acceleration phase is from about 0 - 60m however the effects of weighted sleds are shown to benefit only up to 30 meters.

Running Mechanics:

Remember that you can put as much weight as you can handle on the sled as long as Running mechanics, Running form, and Running efficiency aren't effected by the weight.

Weighted Sled Speed, Power, Acceleration workout:

3 x 10m @ 90% max effort

3 x 20m @ 90% max effort

3 x 30m @ 90% max effort

Rest 90 seconds between reps

Rest 5mins between sets

Do this workout 2 -3 times a week

Truth be told, Weighted sleds are a training aid that will build speed, power and acceleration. Do NOT let anyone tell you otherwise because frankly, they are wrong. Weighted Sleds Work for increasing acceleration, power and speed.

Chris Burris, CFT

References

ZAFEIRIDIS A. (2005). The effects of resisted sled-pulling sprint training on acceleration and maximum speed performance . Journal of sports medicine and physical fitness  , 45, 284-290.

JG., R. (2003). Effects of Resisted Sled Towing on Sprint Kinematics in Field-Sport Athletes. Journal of Strength and Conditioning Research , 17(4), 760–767.

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Speed Workout: Building Accleration

This workout is designed to develop Acceleration: Adding more explosive power in the start and drive phase of a sprint.

Starting in a three point start perform this workout

3 sets of 2 x 20m @ 90% max effort

2 sets of 3 x 50m @ 90% max effort

1 sets of 4 x 60m @ 90% max effort

Equaling a total of 660m

DO this with 90seconds of rest between REPS, and 5mins of rest between SETS
DO this workout for  2 times a week for 3 weeks

Chris Burris, CFT

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Booty of a Goddess Routine

Want the Perfect Booty?

Here is your workout :D

Following The Team Turbo Fitness: Declining Incline Pyramid  Method

The Workout: Booty of a Goddess Routine

1. Squat: 3 sets of 12 reps 

2. Sumo Squat: 2 sets 15 reps

3. Bridges: 1 set of 20 reps (slow and squeeze at the top. Hold for 3 seconds)

4. Bulgarian Single Leg Squat: 3 set of 12 reps (per leg)

5. Lateral Lunge: 2 sets of 15 reps

6. Kick Backs: 1 sets of 20 reps (per leg)

7. Goblet Squats: 3 sets of 12 reps

Guide:

Do this workout 2 times a week for 3 weeks

Rest: 60 seconds between reps
Rest: 90 seconds between sets

Key your abs tight

Breath

Have Fun Shaping the booty!

Chris Burris, CFT

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Team Turbo Method: Part 2 - Train For Speed

Training for speed is easy, if you follow the Team Turbo Method speed formula

Strength x Speed = Power = Increased Speed and Acceleration.

What is speed? Speed can be thought of as the creation of stride rate and stride length, or the time to complete a particular distance.  Speed is essentially the maximal velocity that can be reached by the body.

What effects how fast we sprint? What limits speed? 3 things affect Running Speed, gravitational pull, ground reaction forces and wind resistance. Basically, gravity pulls on the body.  If you are too heavy for your body frame you are not maximizing your speed. If you are not strong enough to generate the appropriate GRF necessary for increased speed, you will not become faster. Other factors limiting speed are genetics. Some are born with more fast twitch muscle fibers then others. Gifted but that doesn’t mean you can’t get faster and train the fast twitch you already have!

How do we train for speed? Think of training for speed as building a motor and You are the car.  How do you get your car to go faster?  You keep the frame light, and you increase the horsepower.  You train for speed by training for strength to increase your horsepower as well as by training your fast twitch muscles via the anaerobic energy systems. The more strength you have, the more power you can push into the ground, thus creating propulsion. 

Chris Burris, CTF

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