The “4 X 7″ Model of Periodization Using Body Weight Training
Im going to do something I havent ever done before on this blog. Im basically going to do half a post, then send you over to another site to get the rest of the info. Im not an expert on this subject and just want to guide you in the right direction. If you think 4 X 7 means 4 sets of 7 reps, then you would be mistaken. It is referring to something quite a bit different than that.
What is the 4 X 7 Model of Periodization? The 4 refers to 4 distinct workouts
- Workout 1: No Intensity
- Workout 2: Low Intensity
- Workout 3: Medium Intensity
- Workout 4: High Intensity
These 4 workouts are done 4 days in a row. The 7 refers to how many times this 4 day cycle is done.
Happy Summer! Top 5 Summertime exercises
There’s few exercises you can do that work the body better than a good swim.Its officially the first day of summer! Yes, many ice cream shops around the state may be giving out free scoops, but Im offering free exercise advice that makes you look better than it tastes. Here are my top 5 summertime workouts:
Rollerblading: This fun activity increases the blood flow throughout your entire body and you can burn up to 1,000 calories after an hour of rollerblading. It also improves balance and coordination and strengthens your leg muscles.
Hiking: Its a great for cardiovascular health and speeding up the metabolism.
Wild Card Grip Strength Challenge #3 – The Medley
DIESELS!!!
It is time to get your medley on for this weeks Grip Strength Challenge
I will be gone most of the weekend, so please feel free to attempt the medley and submit videos right up until Sunday at 5 PM!!!
Scoring for the Various Medley Items
Smooth Sides Out Pinch 2-25s 1 point 2-35s 1 point 2-45s 2 points
Hex DB Lift 30 1 point 40 1 point 50 2 points 8-lb Sledge 30 Handle Nose Lever 1 point Slim Lever 1 point Deadlift with coin 2 points Grippers with Blocks 1 1 point 2 1 point 3 2 points
Hubs 25 1 point 35 1 point 45 2 points (You can add weight to a lighter plate to get the heavier plate
Towel Pull-ups 1 rep 1 point 2 reps 2 points 3 reps 3 points
BW or Heavier Straddle Deadlift 1 rep 1 points 2 reps 2 points 3 reps 3 points
Here are a few videos of myself giving my own medley a try.
There Is an Alternative to Smoking
Thanks to menthol flavored vaping juice and the e-cig you can enjoy the flavor of menthol without the smoke. You no longer have to buy cigarettes every day. You can buy a kit and smoke it over and over. The price is very reasonable and you will no longer be harming yourself or others with smoke. Second hand smoke is dangerous to other people. Smoking can cause cancer in you and in others. That is why you are always stuck in a corner somewhere by yourself. Nonsmokers don’t want anything to do with second hand smoke.
I really can’t blame them. It is their life we are talking about. No one has the right to shorten someone else’s life by smoking and creating second hand smoke. It is Full Post…
EUGENIE JONES | For healthy kids, set healthy examples
Recently I spoke to a group of parents on the topic of “Growing Strong Kids.” When asked to speak, I choose this topic because as parents we share lots of things with our children. Wittingly or not, we pass along our beliefs, attitudes, ethics, and yes, even our eating and exercise habits.
Recently while parked near an espresso stand, I watched a mom and her daughter place an order. Both looked to be 40 or more pounds overweight, yet they walked away with these huge whipped-cream-topped drinks.
I wanted to roll down the window and say, “What are doing lady?
