Breaking Muscle http://breakingmuscle.com/feed/rss en Special Forces Workout: Cycle 3, Week 3 http://breakingmuscle.com/special-forces/special-forces-workout-cycle-3-week-3 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/special-forces/special-forces-workout-cycle-3-week-3" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201411/shutterstock787193621.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Whether you want to join Special Forces or train at this level, this nine-month program uses an intelligent progression incorporating injury-proofing, strength, stamina, and toughness training. </div></div></div><p>&nbsp;</p> <h2> Week 3</h2> <h2> Day 1</h2> <p>AM<br /> 50 minute EMOM</p> <ul class="rteindent1"> <li> 1-10: 4 heavy close grip bench press</li> <li> 11-20: 4 tough strict HSPU (adjust deficit to challenge accordingly)</li> <li> 21-30: 15 seconds backward sandbag drag - hard and heavy but sustainable</li> <li> 31-40: 5 tough power cleans</li> <li> 41-50: sprint 100m @ 90% effort - tough but sustainable</li> </ul> <p>PM</p> <p>30 minute swim @ Z1 pace</p> <p>+<br /> Accumulate 3 minutes in moderate intervals of treading water with a 20lb brick</p> <p><a href="http://breakingmuscle.com/special-forces/special-forces-workout-cycle-3-week-3" target="_blank">read more</a></p> breakingmuscle Elite Programming Elite Workout Programs special forces Special Forces Thu, 27 Nov 2014 15:00:00 +0000 27531 at http://breakingmuscle.com The Difference Between Age and Maturation in Youth Weightlifters http://breakingmuscle.com/olympic-weightlifting/the-difference-between-age-and-maturation-in-youth-weightlifters <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/olympic-weightlifting/the-difference-between-age-and-maturation-in-youth-weightlifters" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201411/91951300634fe211a162z.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">What periods of development we can capitalize on, and what periods we must approach with caution? </div></div></div><div> <span style="font-size:18px;"><strong>Over the last few decades, there has been a trend to begin the training of children at ever-younger ages.</strong> This was pointed out most dramatically in 1982 when a fifteen-year-old <a href="http://en.wikipedia.org/wiki/Naim_S%C3%BCleymano%C4%9Flu" target="_blank">Naum Suleymanoglu</a> set not only junior, but also senior world records.&nbsp;</span></div> <div> &nbsp;</div> <div> </div><p><a href="http://breakingmuscle.com/olympic-weightlifting/the-difference-between-age-and-maturation-in-youth-weightlifters" target="_blank">read more</a></p> age bones breakingmuscle growth kids strength training maturation weightlifting youth Olympic Weightlifting Thu, 27 Nov 2014 12:00:00 +0000 27616 at http://breakingmuscle.com Successful Pull Ups for Beginners: Say No to Bands http://breakingmuscle.com/strength-conditioning/successful-pull-ups-for-beginners-say-no-to-bands <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/strength-conditioning/successful-pull-ups-for-beginners-say-no-to-bands" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201411/pullupsquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Bands are much like drugs - once you get hooked, it is difficult to get off them. </div></div></div><div> <span style="font-size:18px;">I have a rule when working with <a href="http://breakingmuscle.com/strength-conditioning/coach-i-cant-do-pull-ups-7-tips-to-get-you-there" target="_blank">new athletes on pull up</a>s. <strong>I ask them to &ldquo;just say no&rdquo; to bands.</strong> Bands are much like drugs in that once a person gets hooked, it is difficult to get them off.&nbsp;</span></div> <div> &nbsp;</div> <div> </div><p><a href="http://breakingmuscle.com/strength-conditioning/successful-pull-ups-for-beginners-say-no-to-bands" target="_blank">read more</a></p> accommodating resistance bands breakingmuscle jumping pull ups ring rows strength Strength & Conditioning Thu, 27 Nov 2014 10:00:00 +0000 27621 at http://breakingmuscle.com Firefighter Workout: Cycle 2, Week 10 http://breakingmuscle.com/firefighter/firefighter-workout-cycle-2-week-10 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/firefighter/firefighter-workout-cycle-2-week-10" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201410/shutterstock1562211291.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Firefighting requires a unique set of skills and physical abilities. Build the stamina, strength, endurance, and power you need to perform in physically and mentally demanding situations. </div></div></div><p><strong><span style="font-size:14px;">These workouts are designed by full-time firefighter and coach&nbsp;<a href="http://breakingmuscle.com/coaches/lars-bredahl" target="_blank">Lars Bredahl</a>.</span> </strong>Lars has been involved in various aspects of firefighting, including working on the <a href="http://www.firefighterchallenge.com/" target="_blank">Firefighter Combat Challenge Team</a> and working as a trainer for his co-workers. Lars brings his years of experience and expertise together to create this workout program.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/firefighter/firefighter-workout-cycle-2-week-10" target="_blank">read more</a></p> breakingmuscle Elite Programming Elite Workout Programs firefighter Firefighter Wed, 26 Nov 2014 17:00:00 +0000 26131 at http://breakingmuscle.com Swim Workouts: Cycle 2, Week 5 http://breakingmuscle.com/swim/swim-workouts-cycle-2-week-5 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/swim/swim-workouts-cycle-2-week-5" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201410/shutterstock2222811941.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The swimming workouts are designed for those whose swimming skills are bringing the rest of their game down and those that need a low-impact method to build endurance. </div></div></div><h2> Week Five</h2> <h2> Workout One</h2> <p><strong>Warm up:</strong></p> <ul class="rteindent1"> <li> 500 as (300 free, 100 kick, 100 drill)</li> <li> 8 x 75 (25 skull, 50 swim) @ :15 rest</li> </ul> <p>&nbsp;</p> <p><strong>Main Set:</strong></p> <p><a href="http://breakingmuscle.com/swim/swim-workouts-cycle-2-week-5" target="_blank">read more</a></p> breakingmuscle Elite Programming Elite Workout Programs swimming workouts Swim Wed, 26 Nov 2014 16:00:00 +0000 26261 at http://breakingmuscle.com BJJ & MMA Workouts: Cycle 7 - Week 8 http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-7-week-8 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/mma-bjj/bjj-mma-workouts-cycle-7-week-8" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201410/shutterstock1732583031.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Cycle 7 is a well-rounded strength and conditioning plan for the MMA and BJJ athlete that still allows plenty of time and energy for mat time and skills work. </div></div></div><p><em><strong>EDITOR&#39;S NOTE:</strong> <a href="http://breakingmuscle.com/coaches/mike-marcinek" target="_blank">Mike Marcinek</a> is the strength and conditioning coach at <a href="http://scrantonmma.com/" target="_blank">Scranton MMA</a> and is the owner of&nbsp;<a href="http://drivenathleticsnepa.com/" target="_blank">NEPA Fit Club/Driven Athletics</a>.</em></p> <p><a href="http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-7-week-8" target="_blank">read more</a></p> breakingmuscle Elite Programming Elite Workout Programs MMA MMA & BJJ Wed, 26 Nov 2014 15:00:00 +0000 25561 at http://breakingmuscle.com Combat Asymmetrical Sports Postures With 2 Simple Fixes (Video) http://breakingmuscle.com/video/combat-asymmetrical-sports-postures-with-2-simple-fixes-video <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/video/combat-asymmetrical-sports-postures-with-2-simple-fixes-video" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201411/screenshot2014-11-24at64704pm.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">These will help athletes in sports like snowboarding, golf, tennis, surfing, or racquetball. </div></div></div><p><span style="font-size:18px;">The following two corrective exercises are intended for athletes who participate in unilateral or <a href="http://breakingmuscle.com/video/4-leg-and-core-strengthening-exercises-for-snowboarders-video" target="_blank">asymmetrical sports such as snowboarding</a>, golf, tennis, surfing, or racquetball. <strong>Any sport that requires rotating repetitively in one direction will lead to compensations - and eventually pain.</strong></span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/video/combat-asymmetrical-sports-postures-with-2-simple-fixes-video" target="_blank">read more</a></p> @breakingmuscle action sports alignment asymmetry golf posture racquetball snowboarding stretching tennis unilateral Yoga & Mobility Wed, 26 Nov 2014 14:00:00 +0000 27596 at http://breakingmuscle.com Sleep to Win: How Your Mattress Could Be Affecting Your Training http://breakingmuscle.com/health-medicine/sleep-to-win-how-your-mattress-could-be-affecting-your-training <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/health-medicine/sleep-to-win-how-your-mattress-could-be-affecting-your-training" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201411/shutterstock206239933.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Is your mattress wreaking havoc on your sleep patterns - and your training, too? </div></div></div><p><span style="font-size:18px;"><strong>Any time I&rsquo;ve felt pain in my body over the past six years, I&rsquo;ve blamed Brazilian jiu jitsu.</strong> Bearing the weight of people who are <a href="http://breakingmuscle.com/brazilian-jiu-jitsu/size-matters-how-to-spot-and-be-a-good-training-partner" target="_blank">at least fifty pounds heavier than I am</a> in every roll can take its toll on the spine. So it made sense when I began experiencing back pain.</span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/health-medicine/sleep-to-win-how-your-mattress-could-be-affecting-your-training" target="_blank">read more</a></p> BJJ breakingmuscle melatonin performance Sleep sleep deprivation Health & Medicine Wed, 26 Nov 2014 12:00:00 +0000 27516 at http://breakingmuscle.com What Separates a CrossFit Coach From a Weightlifting Coach? http://breakingmuscle.com/olympic-weightlifting/what-separates-a-crossfit-coach-from-a-weightlifting-coach <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/olympic-weightlifting/what-separates-a-crossfit-coach-from-a-weightlifting-coach" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201411/wlsquare2.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">I earned my CrossFit L1 in 2010 and for some reason thought I was qualified to coach lifts. I was horrible. </div></div></div><div> <span style="font-size:18px;"><strong>There is a train of thought in the worlds of <a href="http://breakingmuscle.com/video/sport-as-art-slow-motion-hd-video" target="_blank">art</a> and music that before you can break the rules, you must first learn the rules.</strong> If you want to smack paint all over the canvas like <a href="http://www.jackson-pollock.org/" target="_blank">Jackson Pollock</a>&nbsp;(right), you must first learn to paint like <a href="http://www.leonardoda-vinci.org/" target="_blank">Da Vinci</a>&nbsp;(left).&nbsp;</span></div> <div> &nbsp;</div> <div> </div><p><a href="http://breakingmuscle.com/olympic-weightlifting/what-separates-a-crossfit-coach-from-a-weightlifting-coach" target="_blank">read more</a></p> breakingmuscle coaching experience level 1 lifting olympic weightlifting Olympic Weightlifting Wed, 26 Nov 2014 10:00:00 +0000 27506 at http://breakingmuscle.com Do This Quick Yoga Flow for a Calmer, Happier Holiday http://breakingmuscle.com/video/yoga-for-the-holidays <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/video/yoga-for-the-holidays" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201411/holidayyoga1.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Gain a centered place of gratitude and a dose of perspective with this quick yoga flow. </div></div></div><p><span style="font-size:18px;">This quick and effective yoga flow opens the hips and <strong>encourages finding a place of calmness, gratitude, and perspective</strong> as we enter the holiday season.</span></p> <p>&nbsp;</p> <p class="rtecenter"><strong>RELATED: <a href="http://bit.ly/1AbZeDA" target="_blank">Take a Deep Breath: A Meditation for the Holidays</a></strong></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/video/yoga-for-the-holidays" target="_blank">read more</a></p> @breakingmuscle emotion flexibility hip flexors holidays mind body. yoga stress Yoga & Mobility Tue, 25 Nov 2014 17:00:00 +0000 27381 at http://breakingmuscle.com