Killer Hill

Note the lone figure at the bottom of the hill

Awoken by the 6.45am bang on our front door and the dog going crazy lets me know it's time to to visit that sacred place called 'Killer Hill'.

45 seconds of maximal effort, lung busting, heart pumping and hard running, by the end it felt like I was wearing lead boots. This is the third time since I've been back training and it's only getting harder. The young bloods do five sets and I've been doing three but four today, aarrrrhhhhh it hurt!!.

Why are you doing this? I hear you ask, I guess I need to feel the pain and revisit the good ole days lol. seriously though, I like to train with my athletes to show them I push myself as they do. I get to share the journey, feel their pain when they lose and share the success of winning. This is not 'The way' it's 'My way'.

P.s. I think they also like to see me in pain too!!! lol

Weight training session today

My good buddy Mervyn Etienne (European Champion & 4 x World Team Champion) came over to Oaklands College to train today for a power and olympic lifting session.

We practice the full squat. The 90 degree squat is a cop out my friends. Did you know, when you do a 90 degree squat you have continuous loading on the knee and is only reduced when you go passed 90 degrees. Also the full squat works the Gluteus muscles full range of movement (ROM). The important factor to remember we are lifting for performance and not 'Andy Pandy' health and fitness. The key is strength through the entire ROM of the limb, 'Strength throughout movement' as opposed to the pure strength of the muscle.

The Squat

• Good line under the bar
• Feet just over hip width apart
• toes slightly turned out
• Brace the trunk / good grip
  
• Lift weight clear of rack
• Re affirm start position
• Then squat - Chest out / head up / lumber curve
• Beyond 90 degrees arse to the grass!!!
  

You'll have to do your own leg work as to how many reps and sets you will need to produce explosive power. Below Monique Etienne squatting deep, (the bar tilt was feed back and corrected!!).