❗It's off season, but are you actually fixing your sh*t⁉️
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Since I still have quite a bit of time left before the next heavy comp prep starts, I'm using the time to keep analyzing all my problem movements meticulously.
I switched up my accessory presses today to slow constant tension presses, so I could focus on the movement of my right scapula a bit more.
I chose the kneeling position to keep the hip fully out of the equation and to be able to concentrate more on what goes on from the hip upwards.
When you watch closely, you can see me lose scapula depression in the last portion of the eccentric.
Over the years, this has always been my "problem" shoulder, which actually developed because of an ANKLE 🦶 surgery on the right.
Due to the lack of pronation and strength in the foot I've had following after (already years ago), I've developed issues up the chain.
➖ Lack of ability to Brace my core on the right side.
➖Ability to keep the hip stable and therefore have a proper anchor for my right shoulder.
➖ bicep tendinopathy, thoracic outlet syndrome, etc etc etc
💪Shoulders aren't strong just by themselves. They need an anchor to transfer the force into your presses and rows.
This is one of the things I have had to concentrate on during every off season since 2012 and every athlete has an issue similar to mine that needs to keep being addressed over and over.
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Why?
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When signing up for heavy competitions, we actually have to make a decision, about what we are willing to sacrifice in terms of losing good movement patterns during comp prep.
Every competiton prep, that requires you to lift high submaximal loads, over a long period of time, will have, to a higher or lesser degree, detrimental effects on the quality of your movement patterns, if these movement patterns aren't yet fully mastered.
This makes it immensely important to know and understand, how and when to incorporate working on movement QUALITY over quantity or weight.
Sandra Bradley - Pro Strongwoman/Coach
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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Sandra Bradley - Pro Strongwoman/Coach, .
Professional Strongwoman & Strength Coach
- Arnold Classic Worldchampion
4x Germany's Strongest Woman
Europe's Strongest Woman -82kg
3x Podium World's Strongest Woman -82kg Strongwoman -82kg
World's Strongest Woman & Arnolds Competitor
Europe's Strongest Woman 2nd 2016, 3rd 2015
Deutsche Meisterin Powerlifting 2015 GDFPF
Bayern, Deutschland
Das ist meine Athleten Seite, auf der ich mit euch Neui
28/09/2020
Old timey Dumbbells always make me reminisce about the beginnings of Strength Sport. About all the women that came before us and paved the way for us.
Women, who just didn't give a crap about what society wanted them to be and set foot in a field, noone wanted them to be in.
They were the odd ones out.
The freaks. The weirdos.
They wanted to show what women can really do and that women belonged.
I often wonder where I would've been and what I would've done way back when.
I think about how much harder their path must've been.
Today women are more widely accepted in strength sports, but we still face harassment every single day.
We are starting to be represented more and more, but the fitness industry is still far from being inclusive to everyone.
My goal in this industry is pretty simple. As an athlete and coach I wanna find my place in all this mess where I can work on making our space more inclusive for everyone.
As the women before us tried to pave our way we need to keep paving the way for others after us.
I'm not quite sure how to accomplish that yet.
But I have a vision.
I will continue to work daily on that goal. I will never stop improving myself. I will never stop listening. Learning. Supporting.
I will find my way in this industry, without having to play by the rules it has set.
95kg for a daily top set on the very long PVC Log.
Excited to see what I can hit in 2 weeks on a Metal Log.
My current German record is at 96kg...
I'm not one of the top pressers worldwide in my weightclass, (yet), but I'm one of the top deadlifters. Strongman isn't about being the best at only one or a few events. You have to be consistent and well rounded overall to be successful. My end goal is to become equally good in pressing events, as I am with picking things off the ground and moving things. And I think I'm finally on the right track.
2 more weeks to the King&Queen of Overhead Comp in Austria.
🤞🤞🤞 we won't get stricter lockdown rules before that.
P.S. Log press faces are almost as pretty as deadlift faces. 😅
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Du willst deine Leistung aufs nächste Level bringen? bietet 100% individuelle Trainingsplanung und persönliche Betreuung. Klicke auf den Link in meiner Bio, um ein erstes persönliches Beratungssgespräch zu vereinbaren!
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Do you wanna take your performance to the next level?
offers 100% personalized remote Caoching plans. Let me help you achieve your goals. Klick link in bio, or send me an email or PN to set up your first personal consultation
I think I'm starting to like CDB.
Did I really just say that!? 😅
Can't wait to see if I can hit a new Max in 3 weeks. I'd be freaking stoked.
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Du willst deine Leistung aufs nächste Level bringen? bietet 100% individuelle Trainingsplanung und persönliche Betreuung. Klicke auf den Link in meiner Bio, um ein erstes persönliches Beratungssgespräch mit mir zu vereinbaren!
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Do you wanna take your performance to the next level?
offers 100% personalized remote Caoching plans. Let me help you achieve your goals. Klick link in bio, or send me an email or PN to set up your first personal consultation
16/09/2020
No idea what I was laughing about here.
Probably about how small the 120kg Sandbag makes me look when I run around with it.
I can't wait to focus on picking up heavy things off the floor again soon.
3 more weeks to go of Log, CDB and Axle Pressing for the Queen of Overhead Competition in Austria I signed up for.
So far it's still happening 🤞🤞🤞
Photos by 📸
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03/09/2020
Team Cerberus!
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If you're following my stories, you already know, but I am happy to officially announce to join the team with
!!
I am proud to be joining a huge team of some of the strongest Athletes on this Planet.
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An alle 🇩🇪 Cerberus Fans und die, die es noch werden wollen.
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Der Shop ist derzeit im Aufbau und wird immer weiter bestückt. Mit wachsender Community in Deutschland wird der auch immer größer werden. Von Sleeves über Belts, bis hin zu Sandsäcken Riechsalz und Tacky, bekommt ihr fast alles was das Strong(wo)man/Kraftsportler:innen Herz an Accessories begehrt. Ihr werdet im Shop künftig mit meinem Code "SUNNY10" euch auch noch zusätzlich 10% sparen können!
Du willst deine Leistung aufs nächste Level bringen? bietet 100% individuelle Trainingsplanung und persönliche Betreuung. Klicke auf den Link in meiner Bio, um ein erstes persönliches Beratungssgespräch zu vereinbaren!
➖➖➖
Do you wanna take your performance to the next level?
offers 100% personalized remote Caoching plans. Let me help you achieve your goals. Klick link in bio, or send me an email or PN to set up your first personal consultation
26/08/2020
This is 32 🎉
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I wanted to say thank you to everyone who wished me a happy birthday yesterday, for all the nice personal messages, heart warming words and love that filled my day and to .bearski who has been my ride and die for the past almost 6 years! Maaaan it's been a wild ride so far and I can't wait for the next 32 to come.
I don't really have any wise influential words for you. All I've learned so far is that life is hard and noone should give a crap about what you do with your life besides yourself. So I'm gonna give it my best effort to create the best version I possibly can. I dont wanna look back at the end and wonder what might have been.
And never forget: don't be a di****ad to other people. Be kind, make good choices and help out one another. We're all in this ride together!
📸
P.s. here's the winner of most creative online birthday wish:
"Sandra Bradley, the First of Her Name
Lifter of the Husafell, Survivor of Anorexia Nervosa, Queen of the Andals and the First Men, Protector of Strongwoman, Carrier of Sandbags, Destroyer of Deadlifts, Keeper of the Two Traps of The Gods, Khaleesi of GRRRL Clothing, and Breaker of Gender Stereotypes"
👸🏼🐲🐲🐲"
- by
Honestly. I've been struggling with what to post in my feed since the start of the pandemic.
Everything started to seem so trivial and unimportant.
So it's been a while since I shared something from my workouts outside of my stories.
I will hopefully be competing in October in Austria 🇦🇹 at the King&Queen 👑 of Overhead Competition.
It will consist of 3 max events
Max Log.
Max Circus Dumbbell.
Max Axle.
So I will use that to document my OH progress a bit.
Everyone who has been following me for a while, knows that Overhead has always been my nemesis. But
And I have been working hard on the basics/correctives and technique during the off season and while gyms were closed to fix it.
Now I wished I would've documented that a bit more, because that is also what I preach as a coach.
Using the off season in a meaningful way. Adressing weaknesses properly and taking your time to do so.
Stripping back to the core basics, working on stability, mobility, correctives and skill development without heavy loads.
But now it's finally time to load up the weights again and the long time away has gotten me excited for it.
So here's my 4th consecutive log session since last year with shmedium weights and fairly consistent jerking.
Let's see where I can take this in the next few weeks.
Not much time is left, but I'll use this comp to see where I stand and where I still need to improve. And maybe I can even break one of my national records. That would be awesome!
12/08/2020
Well, looks like WSW is officially cancelled for 2020.
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That means it's the first year for me since 2016 that I won't be going.
On one hand I'm sad I won't get to play with tons of heavy things and even worse, not being able to see all my crazy friends from across the globe this year. 😭
(I just wanna see my frieeeeends! 💔)
But on the other hand, if I forget the fact that I'm completely deprived of my social contacts, I'm not too mad about it. 1 year of no heavy comps is not the end of the world and so far I've been enjoying my prolonged off season, because it gives me time to work on the basics and it gives my body a deserved rest.
One comp is still on the horizon for me in October (🤞🤞) and I'll be using it to see how far and I got with my overhead technique work.
Now let's hope people learn to stick to the rules so we can all have a halfway normal life before this pandemic is under control. That'd be great. Thank you!
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24/07/2020
Was bedeutet es Strong(wo)man zu sein.
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Strong(wo)man ist der Sport, bei dem getestet wird, wer die/der stärkste Athlet aller Kraftsport Arten ist.
Er kam auf, um festzustellen, wer unter allen Kraftdreikämpfern, Gewichthebern, Bodybuildern, etc. denn nun wirklich der stärkste Mann/die stärkste Frau der Welt ist.
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Deshalb brauchst du mindestens 3 Fähigkeiten
1️⃣ Maximalkraft
2️⃣ Schnellkraft
3️⃣ (Kraft-)Ausdauer
(+Flexibilität&Stabilität)
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Es reicht nicht aus, der Beste in nur einem der Teilbereiche zu sein. Ich muss alle meistern, um am Ende siegreich hervor zu gehen.
Ich muss es also nicht nur schaffen, statisch ein maximales Gewicht einmal vom Boden zu heben oder über Kopf zu drücken. Ich muss auch dazu in der Lage sein, schwere Gewichte so schnell wie möglich von A nach B zu befördern, in 75sec ein Auto 15-20 mal anzuheben ohne dass mir die Puste ausgeht, Gegenstände über eine Latte so hoch ich kann in die Luft zu katapultieren oder einen großen LKW so schnell ich kann über eine bestimmte Strecke zu ziehen.
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Dies sind nur einige Beispiele, warum für mich der Sport so faszinierend ist. Denn es ist eine Kombination und Test ALLER athletischen Fähigkeiten.
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Von Wettkampf zu Wettkampf werden diese Fähigkeiten in unterschiedlichsten Kombinationen von Disziplinen getestet und man wird immer wieder neu auf die Probe gestellt.
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Anfangen kann mit dem Sport JEDER. Man muss nicht gleich der/die Stärkste sein. Im Gegenteil. Gerade weil der Sport alle wichtigen Fähigkeiten vereint, sind viele der Disziplinen auch ein gutes Mittel, um einfach nur fit zu werden. Man muss dafür nicht unbedingt Wettkämpfe bestreiten.
Wenn du lernen willst, wie du Strongman in dein Training integrieren kannst und Lust hast von mir gecoacht zu werden. Klicke auf den Link in meiner Bio oder schicke mir eine Nachricht, um ein erstes Beratungssgespräch zu vereinbaren.