Physical Training Aruba

Working TOWARDS perfection & WAITING for perfection are two different things. Our goal as strength athletes is to lift the most amount of weight in competition. Therefore we MUST progressively overload with heavy weights in training to gain strength. The quality of our technique during this time dictates how efficiently we lift & is a big factor in dictating our risk of injury long term. Here’s a easy way to think about this:

Optimal: this is where we ideally want to be. While we are all still a “work in progress” this category represents those with very small technical errors that usually only appear with heaviest weights. Great quality technique during lifts allows for more volume & intensity to be handled with the athlete finding longevity in their sport at the same time.

Good: this means the athlete moves well enough to progressively overload. While there are some technical errors that limits efficiency, they are NOT major breakdowns. If proper programming is used, the small amount of heavy lifts where technique breaks down keeps the injury risk low. These athletes need to work each day to improve technique BUT are able to continue loading & progressing strength.

Poor: this group represents major breakdowns that need to be addressed before progressive loading. While there is no “one perfect technique” that works for everyone - that does NOT mean we should accept major knee cave or uncontrolled back rounding at moderate weights. Poor technique over time increases risk of injury. This DOES NOT mean a hip shift or knee cave automatically leads to injury at the time of breakdown. BUT over time with repetition after repetition it increases risk. These athletes need to take a step back and focus on the fundamentals before going forward. Doing so will improve their eventual efficiency of lifting & longevity in the sport.

Remember, we’re all “works in progress” - no one is perfect but we are always striving.
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What pains/injuries are you currently dealing with? Let me know in the comment section so I can make content to help you!👇🏼

Most injuries we sustain while lifting are the result of cumulative micro trauma sustained from repetitive technique errors & suboptimal programming that doesn’t allow the body to recover from the weights we lift. This means if you have a poor lift where your knees cave in or a bad deadlift where your back rounds uncontrollably - your likelihood of injury is very low. However, if you continue to allow problems to occur while pushing big weights, over time your risk of injury increases.

What is pain? What there are many reasons for developing pain - when it comes to the majority of cases when lifting, it’s a signal you body needs a change. It is not an impending signal of doom or telling you that you are fragile BUT it is a signal you want to understand and not ignore. Always ask why.

Think of pain when lifting like a check engine light in your car. It doesn’t mean your engine is going to break down this second or that you have to stop driving this second or else!!! But it is saying, “check something out” - it’s alerting you to take a look and see what may not be operating optimally for the long term “health” of the machine.

If you’re currently dealing with back pain, elbow pain, shoulder issues or knee issues - I’ve got a ton of free content on my website squatuniversity.com and on my YouTube to help you screen your body and find your individual reasons for injury so you can rebuild and get back to doing the things you love to do.
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Thus..

Despite what some insta-trainers may tell you, training the core doesn’t mean we have to isolate the ab muscles with the classic sit-up, twists or side bends. In fact, spending countless hours doing these exercises doesn’t help you move better or lift bigger weights at all!🤯

While exercises like Russian twists, sit-ups or back extensions from a GHD machine may be great at increasing strength, they do little to increase core stiffness.

In order to enhance the quality of stiffness, one must train the core differently with isometrics, like performing a bent over row with the emphasis to move about the hip to get into position & keep the core braced while you perform the row.👍🏼

When we train the core this way, we actually learn how to create the body’s “natural weightlifting belt” and enhance stability in a way that carries over to improved performance!!🏋🏼‍♀️

Final thoughts: stop wasting your time “doing abs” and focus on creating core stability. If you want to get that 6-pack, think about optimizing you’re diet ... as they say “6-packs are made in the kitchen.”😉
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The Core Exercise for Unstoppable Athleticism T NATION - The Best Strength Training and Bodybuilding Articles, Workouts, and Supplements to Help You Get Bigger, Stronger, and Leaner!

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Do you use pauses in your lifts (squats, deadlifts, bench, Olympic lifts)?🤔 If so what is your experience?

Adding in pauses can be an excellent variation that can help increase technical capacity in the lifts by teaching you how to maintain positions. Many athletes love to rush too quickly through lifts. By slowing the lift down & adding in pauses in strategic areas we can expose problems in control & work to enhance our ownership of the lift!
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Thus.

What are your thoughts?🤔 It’s always interesting looking at the comment section of lifting videos. Depending on the lift, sometimes you’ll see many praises or plenty of criticisms for the person’s technique (sometimes both on the same video).

While our goal is always to perfect technique, we are all at different places in our strength journey. Learning the lifts takes years. This is why it’s so important to find a good coach that can help us find sufficient technique to start loading (we don’t need to be perfect to start but we need to move well enough to tolerate the loads you’re going to place on your body. From there we continue to progress as we can). It’s a process that doesn’t happen overnight.

The world has enough critics. There’s a big difference between helpful advice & hurtful criticism. If you can’t drop a word of encouragement with a helpful piece of advice in the comments sometimes the best thing is to just keep scrolling.
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Workout 6.
HIIT ( high intensitie interval training)
40 sec. work
20 sec. rest.
1. Speedstep
2. Slambal
3. Battle rope slams.
4.Jumping jack.(plate).
20 min. game on!
Follow up. 5 min. Bike,run,eliptical
30 sec. Work.
10 sec. Rest.
1. Air squat.
2. Crunch
3.Push up.(On no go, hold plank pos.)
4.High pull.
15 min. game on!
You only fail, if you stop trying.

Workout 5.
5x5 strength system.
Main lift ( ML)
Bench press.
Ramp up to 5 Repetition maximum ( rm)
Make 5 Sets of 5 reps with 3 to 5 min interval.
Thats 25 total.
Add: 1
50 % of 1rm.
5 sets of 10 reps 1 min. interval.
Add: 2
Bar dips.
5 sets 8 reps.
Add 3. 10 min. amrap.
Abs, circuit.
Russian twist
V shape sit up
Hanging leg raise (Hlr)
15 reps per exersise.
Exeption.Crunch.5 reps 5 sec.hold on top.

Workout 4.
Amrap 20 min.
20 Sledge hammer hits.
5 Tire flips.
20 mtr. Load carry.
1x Rope climb.
5 x Pull.
40 Speedsteps.
3 min. break, follow up.
50 Push ups.
50 Kb. Swing
50 Trx rows.
50 V shape sit up.
50 Box jumps.