Strength Technique
We’re working on overhead pressing this week. The overhead press will have a slow 3-count (or tempo) when lowering the bell from the top position. Adding a tempo to the movement allows you to:
- Spend more time under tension which makes the exercise more challenging
- Focus on the path of your arm as you press/lower the bell
- Create tension while moving
This week’s complex (i.e. a combination of movements) will focus on a ladder of rows, goblet cleans, squats, marching, and get back ups.
Here is a video of the shoulder anatomy during an overhead reach (which is similar to pressing). Remember that we want this movement to come from your shoulder joint and shoulder blade moving together. Notice how both joints move as one unit when the arm is raised and lowered. Try to feel this coordinated movement when you work on your overhead press this week!
Boxing & Muay Thai
When you watch the video below, you’ll see that there is a lot of footwork and head movement, which comes from the knees and hips. Moving in this way builds power for a counter strike and helps with staying balanced. Try to watch this video twice; once to look for the different types of defense, and again to see different styles of offense/boxing.
Training Tips
Motivation is always high at the start of a new year. Whether you’ve set ambitious goals for yourself or you’re just trying to get back to your routine, motivation is an unreliable source of consistent action. It comes and goes! James Clear, author of Atomic Habits, talks about how to separate habit-building from motivation by making your new habit as attractive as possible. One way to do this is through timing. Try to find the time of day when you have the least amount of distraction and the most energy. This is when you should be tackling habits that are difficult to build (like going to the gym).
If you’re stuck on how to make it to the gym, thinking through the realistic trajectory of your day can help. Obstacle planning (thinking through the possibilities of what will get in your way and making a plan) is extremely helpful here. For example, if late-afternoon work routinely gets in the way of your training schedule, you might try: “I’ll bring my training clothes to work, in case I don’t have time to go home before the gym.” Or, “I’ll commit to a 6:30pm training session, instead of trying to rush to a 5:30pm one.”
Let us know if you have questions about obstacle planning for fitness!