CST Free Weight Exercises By Scott Sonnon

New Course: CST IC Prep - Registration Now Open!!!
SEE ESS TEE!

CST101 is proud to debut with a two month, interactive training program by RMAX Faculty Coach Ryan Hurst. The course provides the missing link between following along with RMAX’s published resources and the deep understanding of CST’s core principles required of Certified Instructors.
The Faculty have [...]
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I typically don't make new year's resolutions, but one thing I would love to be able to do is the one arm push up. When I first started lifting the big goal was to bench press 225 pounds for reps (because I thought it looked cool to have two 45 pound plates on each side [...]
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Just wanted to give you all a heads-up that Joe Heiler is following up last year’s successful Sports Rehab to Sports Performance Teleseminar with a 2010 installment.  I’m thrilled to be one part of an incredible lineup:
Gray Cook
Shirley Sahrmann
Robert Panariello
Stuart McGill (bonus interview with Chris Poirier from Perform Better)
Craig Liebenson
Clare Frank
Mike Reinold
Greg Rose
Mike Boyle
Gary Gray
(and [...]
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Excellent piece here by Nassim Taleb - Why I do all this Walking, or How Systems become Fragile

This is another application of the barbell strategy: plenty of idleness, some high intensity. The data shows that long, very long walks combined with high intensity exercise outperforms just running.

After my Aha! flash, under guidance from Art de Vany, I embarked on an Extremistan barbell lifestyle: long, very long, slow meditative (or conversational) walks in a stimulating urban setting, but with occasional (and random) very short sprints, making myself angry imagining I were chasing the bankster Robert Rubin with a big stick trying to catch him to bring him to human justice. I went to the weight lifting rooms in a random way for a completely stochastic workout –typically in a hotel when I was on the road.

Like the Grey Swan event, these were very, very rare, but highly consequential weight lifting periods, after a day of semi- starvation, leaving me completely exhausted, then I would be totally sedentary for weeks and hang around cafés. Even the duration of the workouts remained random –but most often very short, less than fifteen minutes.

hat tip to Seth

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TACFIT Groundfighter 1D Workout Video

http://www.TACFIT.tv

For Time, 6 Rounds (30sec recovery between sets):

20sec (right) Kneeling Kettlebell “Sambo” Swing (32kgs regulation kettlebell)
20sec (right) Medball Kneeling Lunge (14lbs Dynamax medicine ball)
20sec (right) Medball Dragon Squat (14lbs Dynamax medicine ball)
20sec (left) Kneeling [...]
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I felt the need to discuss muscle recovery here, because I think many people get this part wrong in their training. Many magazine and sites would have you believe that the more experienced you are, the better your levels of recovery. That is true to an extent but as a trainee gets stronger, the training [...]
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We’re back on track with our next list of recommended reading.  Here are some things worth checking out:
13 Tips for Fitness Blogging Success - I know a lot of you have blogs of your own, and I’d encourage all of you to check out this great collection of advice from Mike Robertson.  A lot of [...]
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This is fantastic…..hat tip to Richard

Low carb diets used to be prescribed by doctors! I love the way there were no qualms then about calling people fat

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What if this event, what if this one match, this round, this technique, this decision… was the defining moment of your life? What if decades hence you will look back upon this one act as the determining factor in the course your life took? What will you do? Hesitate? Under-commit? Or will you lay bare [...]
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