Wednesday, November 23, 2016

Post Stretching Technique


The patterns of movement associated with PNF are composed of multijoint, multiplanar, diagonal, and rotational movements of the extremities, trunk & neck. There are 2 pairs of foundational movements for the upper extremities; UE D1 flexion & extension, UE D2 flexion & extension. There are also 2 pairs of foundational movements for the lower extremities; LE D1 flexion & extension, LE D2 flexion & extension. Various PNF stretching techniques based on Kabat’s concept are: Hold Relax, Contract Relax, and Contract Relax Antagonist Contract (CRAC) etc.
Contract Relax: Passive placement of the restricted muscle into a position of stretch followed by an isotonic contraction of the restricted muscle. Most isometric contractions in PNF stretching techniques should be held for a minimum of 3 seconds at a sub maximal effort (20-50% of maximal effort) to avoid muscle fatigue and injury. After the contraction period the subject is instructed to relax the restricted muscle that was just contracting and activate the opposing muscle to move the limb into a greater position of stretch. Through Golgi tendon organ, the tight muscle is relaxed, and allowed to lengthen.
Hold Relax: Very similar to the Contract Relax technique. This is utilized when the agonist is too weak to activate properly. The subjects restricted muscle is put in a position of stretch followed by an isometric contraction of the restricted muscle. After the allotted time the restricted muscle is passively moved to a position of greater stretch. Contraction times and efforts will remain the same as the Contract Relax technique. This technique utilizes the autogenic inhibition, which relaxes a muscle after a sustained contraction has been applied to it for longer than 6 seconds



Sunday, November 20, 2016

Leg Power Endurance Challenge

Here's an ass kicker, short and sweet:
A bar with 95lb and another bar with 155lb
(Helmet, boots, gloves, mask and SCBA)

This is an AMRAP (as many rounds as possible) in 15 minute cap

Set timer to 15min. The 30 min cylinder may only last that far anyway
- on air, start clock, ascend the 5 story tower and descend
- grab 95lb bar, snatch over head, do 10 overhead squats
- then, move to 155 lb bar, do 10 snatch grip dead lifts
REPEAT
How many did you get, I could only muster 1/2 way on number 6 rd.
* If you don't have a tower, you can substitute with any other stair setup. The amount of stairs climbed on each set is 62 up and 62 down. You can mimick this on a step if no stairs available. 


Thursday, November 17, 2016

Station 6 Leg Day

Warmup for 5 min (jump rope, burpees, box jumps, etc..)

Back Squats               Reps- 10-8-6-4-2.     Increase weight, rest no more than 1 minute or till next shift member to finish and rotate through

Dead lifts.                  Reps-6 / Sets-4.        Same as squats

Suit case single leg.    Reps-6 per leg.       Wall sit during next member set. Rest 1 min
                  Superset.        3-sets

Circuit (15 min AMRAP)

* run out from station 200 feet then back
* 16 seconds plank
* 6 butterfly sit-ups
* 6 super mans (or swimmers) low back hyper extension
* 6 burpees (or up downs)
* REPEAT

Cool down static stretches!