Today's Workout

Starting week #1 of a Volume Block

Back Squat 4 x 6 with 65-70% of 1RM

Conventional DL and shrug 1 pull x 5 shrugs x 4 rounds x 4 sets

DB step ups (min. 12") x 4 x 8 reps each leg

Standing Ab pulldowns x 3 x 12-15

Top Trends for 2009

And the 2009 Health and Fitness Trends Are . . .

From fitsugar.com
Every year the American College of Sports Medicine [1] surveys over a thousand sports medicine professionals about the fitness trends for the upcoming year. It seems that the predicted trends for 2009 are pretty similar to those we saw for 2008 [2] — a mixture of generalized trends and exercise specifics.

Does not look like anything new on this list. Children and obesity should be numero uno.

Here are the top 10 health and fitness trends for 2009 [3]:

Educated and experienced fitness professionals. Certification and accreditation for health and fitness programs and professionals are becoming more common.
Children and obesity. Fitness programs to address childhood obesity are a top trend for the third year in a row in the ACSM survey.
Personal training. Personal trainers are becoming more accessible to more people, according to the survey.
Strength training. Men and women are lifting weights; staying strong while aging is increasingly part of their motivation.
Core training. This trend is about strengthening muscles in the abdomen and back to stabilize the spine.
To see the other hot trends .

Special fitness programs for older adults. This trend includes aging baby boomers, frail elders who want to get stronger for daily tasks, active older adults, and master athletes.
Pilates. Done on a mat or special equipment, Pilates trains the core muscles and improves flexibility and posture.
Stability ball. These big, inflatable balls (also called Swiss balls or exercise balls) are used for crunches, push-ups, and other exercises. Staying stable on the ball is part of the challenge.
Sport-specific training. This trend is about athletes training in the off-season to build their strength and endurance.
Balance training. In balance training, you might stand on a wobble board or use a stability ball to hone your balance. It's a trend for all ages.

Injury rates at the Olympics

Study says 1,055 athletes were injured at Olympics

The Associated Press
Thursday, October 16, 2008
LAUSANNE, Switzerland: Nearly one in 10 Olympians were treated for injuries at the Beijing Games, the IOC said Thursday.

More than half of the 1,055 athletes hurt had leg and foot problems and at least 100 suffered head injuries, according to figures based on medical reports from 92 of the national teams competing.

Almost three-quarters of all injuries were sustained in competition, and the most common were thigh strains and ankle sprains.

The sports most dangerous to Olympians' health were boxing, soccer, handball, field hockey, taekwondo and weightlifting. Each reported injuries to around one in seven athletes.

Four sports reported that none of its athletes lost training or competition time: flatwater canoeing, diving, sailing and synchronized swimming.

An International Olympic Committee team of medical experts recorded and analyzed injuries in detail at Beijing for the first time at an Olympics.

A detailed report will be published in a sports medical journal and distributed to all national teams.

Rest and Recovery Day!

Light cardio, stretch, foam roller, rest.

Today's Workout

TABATA BABY!

20 seconds of work, 10 seconds of rest for 32 rounds.

You pick the modality...examples, bike, t-mill run, jumprope, low box jump, KB/DB swing.

Stability ball pikes for 25 x 4 with 60 seconds rest inbetween

Today's Workout

Final Workout of Deloading Week

ME 2 board bp with 2 chains on each end of bar
Working off of last weeks Max
60% x 7
70% x 5
80% x 3

A1. DB floor press 3 x 12
A2. Thick bar lat pulldowns 3 x 8

B1. Dips 2 x max reps
B2. Alt DB hammer curls 2 x 10

C1. Cable scarecrows 2 x 15
C2. Shoulder horn 2 x 15
C3. DB lateral raise 2 x 15

Today's Workout

Deloading Week

12 minutes stepper high intensity

Box jumps 12"/10 18"/8 24"/6 26"/6 28"/6 30"/6

Alternating plyo jumps to a 12" box with a weight vest x 8+8 x 3

BB DL plus Shrug combo, 1 DL to 10 Shrugs- use 50% of last weeks load and add 1 chain to each end of bar if you can

45 degree hyper x 1 set to 100 reps using a rest/pause system

12 minutes stepper high intensity