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Athlete Journal: Travis Holley, Entry 7 – 5/16/12

This week Travis issues a challenge to help you increase your lifts - the month-long Band Walk Challenge. All the details are explained, so jump in and see what this simple tool can result in!

travis holley, crossfit, crossfit central, coaching, journal, training journal

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Schedule of CrossFit Athlete Journals:

Mondays – Ingrid Kantola

Wednesdays – Travis Holley

Sundays – Michael Winchester

Travis Holley – Athlete Journal 5/16/12

(Read Travis’s Bio here)

I recently posted a challenge on my site, strictlystrengthproject.com, designed to help lifters – at all levels – increase their strength numbers using a very simple tool, with minimal time investment, so I wanted to share it here on Breaking Muscle, too.

The Band Walk Challenge, as I outline in the video below, is extremely simple, but will have a huge impact on ALL of your lifts. In fact, I’ve already received word from one of my subscribers that after doing the lateral band walks as I prescribe before a lifting session, he was shocked to find how it “woke up” his posterior chain, and allowed him to PR his 3-rep max back squat by 40lbs!

This shit is potent! I’m telling you right now, if you take the challenge full on, I guarantee you will be BUSTIN’ through old PRs. Watch this video for my explanation of the movement, the technique, and the challenge details:

So, there it is! Pretty simple, right? Scooping up some of these bands and investing a little bit of time each day will definitely be worth it when you crush your old personal records.

To quickly review:

  1. Buy your bands
  2. The duration of the Band Walk Challenge is one month. Keep a workout log, detailing your lifts and progress during this time.
  3. Perform a minimum of 3 sets of 20 steps to the right and 20 steps back to the left EVERY DAY!
  4. Maintain an athletic position (quarter squat) with toes pointed in and knees driven out as you take your steps.
  5. Rest as needed, but you must maintain toes IN! This will target the glute medius, which will strengthen your hip stability – allowing you to perform lifts more efficiently and powerfully. Feel the BURN in the “back pocket” and enjoy!
travis holley, crossfit, crossfit central, coaching, journal, training journal

About Travis Holley

Travis Holley grew up in the wonderful and exciting town ofEvanston, Wyoming (look it up).It was a great town to grow up in, but with not a whole lot to do he spent most of his time outside causing trouble in the neighborhood or playing sports. This is where he developed his passion for fitness and an active lifestyle. This love for health and fitness drove Travis to pursue his BS degree in Sport and Exercise Science from the University of Northern Colorado.This is also where his mentor first introduced Travis to CrossFit. "Cindy" was his first WOD, and ever since then he's been hooked!

Early on in his CrossFit career, Travis was involved in the start-up of two separate CrossFit affiliates in Colorado, and while doing so developed enough skill as a CrossFitter to compete in the 2008 Regionals, placing 10th overall. He would have a new home and training ground, however, by the summer of 2009.Travis jumped at a life-changing job offer at CrossFit Central in Austin, Texas.Since joining Central, Travis has earned a head coaching role as well as created his own brand and program, Strictly Strength.Among other elite-level specialty groups, this program is now one of the select training methods used by the CrossFit Central competitors as they prepare for the 2012 Games.

As the CrossFit Central team prepares for the 2012 Games, Travis hopes his five years of CrossFitting, and previous Games' experience will help solidify a first place spot for the strong and extremely well-rounded affiliate team.

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